Healthy breakfast for kids - Why most cereals are not good for kids, and better breakfast ideas.
As a mom, I get it! The goal for most families in the mornings is to get everyone ready quickly so that no one is late for school or work. Well, until COVID 19 happened.
But wait! Can we set better morning goals? Whether we rushing out of the door or rushing to the dining table for an online school. Especially now that its summer and the kids don't have school?
For example, the goal should be to start the day in a way that will set everyone up for a great day! And for children to have a healthy, happy day, their nutrition will play an important role.
In this quick but informative read, I'll tell you why kids shouldn't be eating certain cereals or juices for breakfast. How much sugar kids should be consuming and better alternatives for quick and easy breakfast ideas. I am sure you will find this helpful, so read to the end and let me know what you think.
It is recommended that children between the ages of 2 to 10 should get a total of fewer than 10 to 22 grams of sugar in a day. The younger they are, the lower it should be. However, based on the study mentioned above, most children are getting an average of 11 grams of sugar in their breakfast alone! That is more than half of what they need in a whole day.
Most of this sugar comes from the sugary cereals, fruit juices, and bread spreads consumed by many families, perhaps including yours too.
As a health-conscious mom, I never thought I'd give my child cereal, but the reality is that cereal is convenient! Just pour milk, add cereal, and voila! Breakfast! For this reason, cereal has become the go-to for most families. And also why it is a million-dollar industry for the makers of cereal.
The cereal industry, by the way, cares more about the million dollars than they do the families who consume their products.
Companies like Kellogs known for cereals like corn flakes and General mills known for the supposedly healthy Cheerios are making cereals that contain the chemical Butylated Hydroxytoluene, otherwise known as "BHT." BHT has not yet been proven safe and "The Center For Science In The Public Interest (CSPI) classifies BHT as a "Caution" ingredient that is unnecessary, is easily replaced by safe substitutes, and to avoid it when possible." Other cereals include unhealthy ingredients such as food color and GMOs.
So what is the real and best breakfast we should be feeding our kids? Wholesome, natural, and preferably raw foods: fruits, veggies, oatmeal, homemade granolas, and hot cereals, also known as porridges, are the way to go.
I know! I know! Who has time to make all this when you are rushing out the door?
The solution I've found is to buy enough fruit to last a week, wash and prep the ones that need to be like grapes or pineapples. You can also buy ones that have been washed and cut already. That way, all you have to do in the morning is put the fruit in a bowl and eat. Fruits like bananas and apples can be pretty quick to consume as well unless you decide to peel and take the seeds out as my son requires me to do for him. (Sky is picky about his food!) Porridges can be made in bulk and stored in the fridge or freezer in some cases.
But if you must include cereal as a breakfast option like I ended up doing in our home, the goal is to avoid such companies mentioned earlier.
So I did some research and found that there are companies that care to put wholesome ingredients in their cereals. Some of these cereal brands include 2 Moms in The Raw, QI'a superfood cereal, Ezekiel, Kashi, and Annie's just to mention a few. Although the latter two may be a little higher in sugar than the former, they do not use additives, GMOs, or food colors like Kellogs and General mills do. Also, remember to use better milk options free from artificial growth hormones and antibiotics. Comment below if you'd like to learn about milk options.
I will be sharing some of my nutritious porridge recipes, so if you have not yet joined my circle of friends, please do, so you don't miss out on these yummy recipes.
Also, don't forget to make the kids' food look fun, it's a good way to get them to try new foods or to get them to eat things they otherwise would refuse.
Please comment to let me know if this was helpful, and if you have some breakfast options to share.
Refs
https://www.bbc.com/news/health-37318193
https://www.bbc.com/news/health-38467861