They say that breakfast is the most important meal of the day. It is surely true. But making healthy breakfasts is not as easy as it sounds. The problem with this is that many people confuse eating a good breakfast with eating a lot, not to mention the amount of nonsense we do under the influence of advertising and "false street science." And now everyone knows a lot about nutrition, but most people do not really know what to eat, why they have to eat it and how to get it.
The objective of this article is to dismantle false myths about breakfast and open your eyes to how important it is to have a good breakfast and analyze what you eat. An example to open your mouth. It is very important to take carbohydrates in the morning, both simple and -especially- complex. But it is not the same to have a bowl of chocolate or sugary cereals (no matter how enriched they are) with whole milk than a bowl of whole grains (like muesli, for example) with yogurt or semi-flavored milk. And that's not to mention the industrial bakery in all its versions.
Foods that you should not give your children for breakfast and how to replace them
Below I explain what foods you should give us children for breakfast and why you should not. I also give you ideas to substitute these products.
Interestingly, these breakfasts that should not be given to children are precisely the ones they eat the most. But even if it is hard and requires you to get up earlier, you should bet on the health of your children and give them a good breakfast, for their health and well-being, and also for their physical and intellectual performance.
Industrial pastries type «donuts» or «muffins»
Industrial pastries such as "donuts" or "muffins" are loaded with sugar and saturated fat. When children combine this type of product with an energy drink, which usually contains high amounts of sugar (for example, milk with cocoa), the concentration of sugar in the blood shoots up. Eating a high-sugar breakfast initially raises your spirits, but then this situation subsides. On the other hand, the abuse of saturated fats favors obesity.
A much healthier alternative consists of a toast of bread (better if it is wholemeal) spread with butter and jam (better if it is homemade), accompanied by a glass of low-fat milk. Maybe you think a little meager breakfast. Keep reading, you can still complement it with some more ideas. And if your children like pastries, make it at home and give it in moderation.
Frozen croissants with ham and cheese
There is no denying that pre-frozen products can be delicious and will prepare quickly. However, they are a calorie bomb high in saturated fat and hydrogenated fat with a dismal nutritional profile.
A much healthier alternative is to have a low-fat ham or cold cuts sandwich for breakfast if you like. If the bread is wholemeal, much better. Another option is to prepare some scrambled eggs. Eating eggs in the morning is very healthy and sets you up for a long, hard day.
High-sugar cereals with whole milk
Sweetened and chocolate cereals are a breakfast that children often love. And since they are enriched, we moms think they are ideal for breakfast. And why deny it, breakfast is ready in the blink of an eye. However, it is not gold everything that shines. These cereals are loaded with sugar and are not without fat. If we accompany them with whole milk, the contribution of fats is enormous.
As an alternative, it is much better to give children whole grains such as muesli with skim or semi-skimmed milk (or yogurt), which provide a large amount of fiber and a greater amount of complex carbohydrates. As the muesli is accompanied by dried fruits, it is a delicious sweet breakfast.
If this is too much to ask (I know from experience), at least check the cereal labels and use skim milk. It's not the best, but something is something.
Packaged juices
The juices and industrial drinks that you can buy in supermarkets are full of sugar, colorants and additives. Don't be fooled by enrichment labels or those that claim they have no added sugar. The latter are the worst, because they use potentially harmful sweeteners.
Having fruit in the morning is very good. If you want to give your children juice, do it at home with natural fruit. Or, better yet, give them the whole piece of fruit and have them eat it.
Cerelaes bars
Cereal bars could be a great food and an ideal breakfast supplement, but they are increasingly being marketed loaded with sugars, refined carbohydrates, and preservatives.
Here you have three options: The first is to check the labeling and avoid everything I've told you before. The second is to make your own bars at home. You can find many recipes on the Internet. The third is to choose any other option from the previous ones to give your children cereals for breakfast.
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