Are you unknowingly feeding your child unhealthy sugar?
“Never skip breakfast, it is the most important meal of the day.” But in our fast-paced lives, breakfast often means something quick; Like a bowl of cereal or instant oatmeal with milk. This instant formula is also often applied to our children’s breakfast. Frosty cereal with sweetened milk, chocolate spread or jam on toast and malt milk drinks; All are easy breakfast ideas for kids and this is exactly what our kids are served first thing in the morning!
Busting Breakfast Myths
But have we ever thought about the amount of sugar we add to our children through these quick snacks? This recent article published by The Guardian (UK) makes some appalling observations. This indicates that children receive a large amount of sugar through breakfast – more than half their daily requirement on average. These findings have been validated by the National Diet and Nutrition Survey (NDNS), UK.
Organizations such as the World Health Organization (WHO) and the US Department of Agriculture have provided limits on daily sugar intake. Reason? Excess dietary sugar has dangerous effects on children’s brains; Like wine!
Sugar ‘is like alcohol’ to kids
Alcohol, when consumed, provides calories (7kcal/g) but no nutrition. Excessive alcohol in the body is toxic, as it has negative effects on the brain and liver. As for dietary sugar, it is made up of two components: glucose and fructose. While fructose is a source of energy (4kcal/g) the body does not specifically need it for any important biochemical functions. So when consumed in excess, fructose, like alcohol, has toxic effects on the body. This is why we hear of children suffering from alcohol-related diseases (Type 2 diabetes, fatty liver disease) without actually consuming alcohol. Too much sugar is ‘baby booze.’
Canned Food
Even more shocking is the amount of sugar in packaged toddler foods. In 2015, the US Centers for Disease Control found that 32% of toddler foods or baby juices contained sugar from some source. 35% of the calorie content of the food was from these sugars. Imagine the consequences of these foods on a child’s formative years.
What do our children eat for their breakfast? a.k.a. The most important meal of the day has a great impact on their health later on. So mom, be careful about what you are giving your children for breakfast.
Here are some suggestions on what to feed our children
1. Encourage your child to eat fresh, healthy snacks. There’s nothing like a nutritious, home-cooked meal to wake up the brain.
2. If you need to sweeten any food, try jaggery, date syrup or applesauce. Limit the use of white sugar.
3. We rarely read the labels of packaged foods, especially breakfast cereals. The words ‘fortified’, ‘enriched’ or ‘whole wheat’ sound catchy but are marketing gimmicks. Most cereals contain more sugar than necessary in addition to other stuff. The average serving of cereal contains 12g of sugar. So choose wisely.
4. Sugar is added in various forms to packaged foods. Corn syrup, dextrose, fructose or honey are also dietary sugars.
5. Stay away from fizzy drinks. Studies have proven that there is a link between sugary drinks and behavioral problems in children.
6. Make plans and presentation ideas for tomorrow’s breakfast the night before. This will save the use and temptation of cereal boxes.
7. May children always be healthy and happy!