Cereal for Breakfast? It’s Convenient but…
We can get all worked up over breakfast, can’t we? There are SO MANY varying opinions on if it’s important, not important, what it should look like, what should be in it, how marketing experts can make us feel like their cereal is healthy… it’s A LOT.
If you’ve read any of my nutrition posts, you may remember that I believe there is no “one size fits all” approach. But here are some facts I can share about the easiest breakfast - cereal.
Breakfast cereals are crushing it in the “let’s get them to think this is healthy” game. I’m guilty of using it as a quick-and-easy-running-short-on-time for my kids too. Here’s why cereal is not the best choice. The grains in cereal are processed into a fine flour and cooked, basically leaving zero nutrients, even if it is “whole grain” (even whole grains have little nutrients). The flour is then mixed with sugar, cocoa and water. Then, a high temperature process to give it shape to the flour. The flour is dried. And then it’s shaped into O’s, stars, balls, or whatever. The cereal is then coated in more sugar or honey.
The added sugar is the single worst ingredient in our modern diet. Sugar contributes to most chronic diseases: obesity, diabetes, heart disease, cancer, etc. Sugar is typically one of the first three ingredients listed on most cereal boxes. This sugar spike increases the amount of sugar in the blood and then our bodies produce insulin to counteract the spike, and crash shortly after our bodies process the sugar, leaving us craving more sugar or another high-carb meal or snack. It’s a KILLER cycle!
Cereals make health claims that mislead us into thinking it’s a healthy choice. They market to children for a reason, with flashy colors, leprechauns, tigers and toucans and lead our kids straight toward childhood obesity. They may say “whole grain” on the label, but the grain has been so processed and overloaded with sugar, there are no nutrients left to absorb.
Cereal can be an option, you just need to know HOW to pick it. Does your cereal pass this checklist?
Less than 5 grams of sugar per serving
At least 3 grams of fiber
Sugar (or any ingredient ending in “ose”) is not in the top few spots
The portion size is an amount you’d be ok eating
Does it have or can I add some protein like nuts and seeds?
It’s always best to choose whole foods for breakfast. A whole food often does not come with a label or in a box or bag.
Some great options:
Oatmeal or Greek yogurt is great with fruit and nuts.
EGGS with veggies, salsa and bacon is always a great choice!
Nut butter and fruit- maybe on some sprouted toast.
Toast with avocado and a hard boiled egg.
A breakfast casserole loaded with veggies.
A whey protein smoothie with spinach and fruit like bananas, strawberries or mangoes. (Be careful on the amount of fruit with smoothies!)
Consider a breakfast that’s high in protein. Protein enables your body to feel full longer, it also reduces cravings and the need for mid-morning snacking. Additionally, protein fuels your metabolism, makes it easier to eat fewer calories, and sets your day up for success. This can also help to promote long-term weight loss. Preparing a healthy breakfast from whole foods is the way to start you and your kids’ day! Yes, it’s more work than cereal, but the benefits make it totally worth it. Don’t be a cereal killer, choose whole foods!
