21.5.2025 / Nutrition
Well-being and energy for everyday life from whole grains
We consider it important to highlight the significance of whole grains. Whole grains are a crucial part of a child’s diet as they are rich in fiber, vitamins, and minerals—nutrients that support a child’s growth, development, and overall well-being. The parent section of the Vegemi app has recently been expanded to include information about whole grains and recipes* featuring whole grains. This information section can be found under the Nutrition section in the app and was launched in collaboration with Finnish brand-partner Torino, known for its domestic pastas, and Nalle, a beloved brand for porridge.
Building healthy eating habits in children is best started early, as good choices learned at a young age can support well-being well into adulthood. One of the most important foundations of a good diet is the inclusion of whole grains—whether it’s whole grain bread, porridge, or pasta. Vegemi is also an eager fan of whole grains, as fibre-rich whole grains provide Vegemi with the energy needed for everyday adventures! Using such imagery makes it easier for children to get familiar with new flavours and integrate them into daily life.
*Recipes from this partnership are available in Finnish language only.
Nutrient-Rich and High-Fiber Whole Grains
The power of whole grains is praised for a reason: they support gut, heart, and vascular health. Used in their entirety, whole grains are a nutrient-dense choice that promotes a child’s development and well-being in many ways. Gut microbes love the fiber in whole grains, and in order for our little Vegemis to thrive in our tummies, it’s important to eat enough fiber-rich foods.
According to the FinRavinto 2017 study, as many as 70% of Finns fall short of the daily fiber intake recommendation. For adults, 23–35 grams of fiber per day is recommended, but the average intake is only about 21 grams. Children’s fiber needs vary by age: for 2–5-year-olds, the recommendation is 10–15 grams, and for 6–9-year-olds, 15–20 grams per day. These recommendations are similar worldwide, but please check your own national guidelines and statistics for more information. In preschool age, fiber intake can gradually be increased so that by puberty, the diet meets adult requirements.
Preschool-aged children are recommended to have about four servings of grain products per day. One serving equals one slice of bread or about one deciliter of cooked grains, pasta, rice, or porridge. It’s easy to add fiber to the diet by ensuring there are more whole grain and plant-based products on the plate. Fiber sources are found only in plant-based foods, such as whole grains, vegetables, berries, fruits, seeds, and nuts.
Unlike refined grains, whole grains retain all parts of the grain—including the nutrient-rich outer layer, which is often removed during processing. This means greater nutrient density, more fiber, and beneficial vitamins and minerals like iron, magnesium, and B vitamins. Whole grains help maintain energy levels and keep blood sugar more stable.
Add More Whole Grains to Daily Life Step by Step
Whole grain pastas and porridges are a delicious and easy way to increase fiber in the whole family’s diet and daily routine.
If a child is not yet used to the taste of whole grains, you can start gradually: replace part of regular pasta with whole grain or mix the two. Small, regular changes help the child adapt and ensure long-term benefits.
By strengthening the role of whole grains in your family’s diet, you are giving your child a healthy foundation for everyday life—full of energy, joy, and well-being!
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