Healthy breakfasts : Would you put four spoons of sugar in your kid's mouth and call it breakfast?
We've heard all our lives that breakfast is the most important meal of the day and it's true. What we eat sets us up for the day. Fiber and lean protein is good for us and keeps us fuller, longer. And skipping breakfast ironically ensures that we're far more likely to gain weight than lose it.
Children love sugary cereals. They love sugar! And the breakfast cereal makers know it - targeting kids with cereals chock a block with sugar and not a whole lot else.
Breakfast can be hard to do, with kids. They don't feel like eating so early in the morning, we're all rushing to get out the door and it's tempting to put a bowl of chocolaty, sugary cereal in front of our kids with the mindset of "at least they're eating something".
But what they are eating are empty calories, very little nutrition, and up to four teaspoons of sugar!
There are very easy, nutritious meals for kids on the go. They can eat bananas in the car along with organic take-along yogurts that contain no high fructose corn syrup. Oatmeal is a great idea, full of fiber and other goodies and can easily be sweetened with a little fresh fruit, or real cinnamon or vanilla essence. A slice of whole grain toast or bagel with an thin layer of organic jam (no extra sweeter is needed in these jams) is a kid's dream come true, as is a bowl of fresh fruit with some unsalted almonds or walnuts on top. Organic yogurt mixed with raisins and nuts is also a good idea and goes down well with the kiddos.
But there are also cereals that are great for kids (and everyone else, too). Cereals with less than 10 grams of sugar are a good bet, and those filled with fiber, vitamins and minerals as well as protein can keep us full till lunch time. "Organic" does not have to mean expensive (and it doesn't always mean healthy either, make sure you read labels carefully). Going to places like Costco, or Trader Joe's can allow us to buy in bulk or by the store brand and doing this can ensure we eat a healthy breakfast for under a dollar. Can't get this at a fast food joint.
For those who enjoy a vegan or vegetarian option, there are soy breakfast patties or soy "bacon" strips that are delicious on a slice of whole grain bread and offer a breakfast high in iron, protein and fiber.
It's ok to enjoy a waffle or pancake breakfast. Isn't that what Sunday mornings are made for?! But during the week, do your kids and you a favor, and try out the more healthy, delicious (and often less expensive) cereals and breakfast options. If you wouldn't pour four teaspoons of sugar down your kid's throat, why would do pour it in their cereal bowl?
This list of breakfast options is not exhaustive! Feel free to add your own suggestions or recipes in the comments section!
For healthy and delicious cereals, click here : http://www.goodguide.com/browse/255780/top?filter=cereal#filter=cereal&p...
Do you want to know how much sugar per serving are in well known brands? Click here : http://www.communityhealth.dhhs.state.nc.us/dental/ed_resources/Sugar_In...
Tell Us
What's your favorite breakfast? Were you aware of the huge amount of sugar in some breakfast cereals, particularly those aimed at kids?
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Hi Susan - I wouldn't put four spoons of sugar in anyone's mouth. Ugh! Thanks for a good read and the links to help find ways to reduce sugar intake.
Take good care,
Pat
I remember when I first tasted Frosted Flakes at a friend's home when I was about 11. It was an amazing sugar rush with milk and then the diappointment I felt in my Mother for not providing me with such a food! She just told me that we don't eat that kind of cereal and that was the end of the story as far as she was concerned. I so agree with her now as an adult, no negotiating, no giving in, just adult doctrine.
No pancakes?! What?! That is our morning staple!
Seriously...I found a pancake mix that is healthy, filling and much better than many cereals.
It is Bob's Red Mill Organic High Fiber Pancake Whole Grain mix, and contains only 1 gram of sugar per serving! Plus, there is only 1 gram of fat, 200 calories, a whopping 5 grams of fiber and 6 grams of protein! It is made with whole wheat flour, oatmeal, wheat gluten, wheat bran, cane juice, flaxseed meal, oat bran, wheat germ and a few other ingredients.
We make it healthy by adding either ricotta cheese to the mix (it makes it creamy and adds healthy protein), frozen blueberries or other berry, or top it with bananas and pecans. It is super-easy to make in the mornings, more filling than cereal, and we either use sugar-free syrup or mix the blueberry juice with a little syrup, or just eat them with fruit jelly. Oh--you can also add purees to the batter; I recently added pumpkin and it was really good! Great way to get some extra fruits in your diet, and we control what type of sugar we want to add (via syrup, sugar-free syrup, fruit jelly, honey, etc).
I'm guilty of enjoying those bad sugary cereals, but I also enjoy cereals such as Kashi's Go lean Crunch and Special K. There are mornings when I feel I need a kick and that's when I'll have a small bowl of sweet cereal along with something to taper the sweetness. As much as I like the sweet cereal, there is only so much you can eat early in the morning.
Fortunately, cereal is not a big thing in my house. Every once in a blue moon my husband will ask for it but I usually don't buy it because I end up having to throw it out. We usually have eggs and toast, cream of wheat, oatmeal, etc. which are the types of breakfasts I grew up with.
As far as pancakes, I make them sometimes because my husband has his pancake days but I, personally, cannot eat them. I'm not sure if it's the pancake or the syrup but I just don't like them.
More than likely, Chase will not grow up on cereals so I'm not worried about him asking for fruity pebbles or frosted flakes. If he does, I don't see the harm in it once in a while just not a daily cereal.
This morning my husband poured some dry Cocoa Puffs in a bowl for our 1 yr old, and mixed him up some chocolate milk. I said, "Woah!! That's a lot of chocolate and milk for breakfast." So I got a chuckle out of your post.
We are guilty of giving way too much Nesquik-flavored milk to our kids, but in our defense, we only give less than 1/2 the suggested amount of powder per cup. We are also big on the frozen pancakes, banana, and veggie sausage for breakfast for the boys. It's hard for us to get the them to eat in the morning, and this seems to be the one menu they will gobble up in the 15min. they have to eat. I've tried oatmeal, and toast with a lot less success.
Thank you for your post. It's good to know there are other moms who go through the same dilemas. And thanks for your other alternative suggestions.