Okay, here's a one-minute lesson on carbs. Carbohydrates are the body's primary source of fuel. All carbs are made up of sugars. Simple carbohydrates are smaller molecules of sugar, and complex carbohydrates are simple sugars bonded together to form a chain. What does this mean for your toddler (and for everyone who eats)? It takes longer to digest complex carbs and that's good — the slow absorption of sugars provides a steady supply of energy and limits the amount of sugar the body converts into fat.
Whole grains are an excellent source of complex carbs — they help regulate digestion, fight obesity, and protect against a long list of diseases that may have their roots in childhood. Fortunately, it's becoming easier to find products (for instance, "white" whole-grain bread) that are delicious and nutritious. So, instead of serving white rice, pasta, bread, and cereals made with refined flour, switch to whole-grain varieties and add these toddler-friendly complex carbs to the menu: brown rice, quinoa, lentils, chickpeas, pinto beans, kidney beans, or other soft-cooked beans that contain protein, vitamins, minerals, and fiber. A few more tactics to try:
Find that fiber. One simple way to add whole grains to your tot's diet is to seek them out in the types of foods she already eats. For instance, choose soups that contain barley and change your pancake mix to include buckwheat. Does your little one dig frozen waffles? Buy whole-grain varieties and look for breads and cookies that contain oats.
Read those labels. If the first ingredient listed is a whole grain, you're golden! Likewise, it's a good sign if the only grain listed is whole. But if refined flour is on the label think twice, and beware of foods that sound like they're whole grain but are not, like multigrain, refined pumpernickel or rye, stone-ground wheat, and wheat flour. Don't be fooled by the word "enriched" either. Even though the white flour may be enriched with some important nutrients (thiamine, riboflavin, niacin, and iron), about 20 other nutrients have been refined right out of it!