Breakfast is essential for children, as it provides more than just a full stomach—it supplies the energy needed to fuel their day. Dr. Federica Amati, a leading nutritionist from the UK, shares insights on what constitutes an ideal breakfast for growing children.
Avoid Processed Meats
Dr. Amati emphasized, “Children should not be given processed meats like ham, sausage, or chicken nuggets.”
Starting the day with sodium-packed processed meats can lead to issues, potentially disrupting your child’s hydration, increasing blood pressure, and causing fatigue—hardly an ideal way to begin the day.
Moreover, processed meats are linked to an increased cancer risk. The preservatives and high salt content can disrupt gut bacteria, and harmful compounds formed during processing can damage DNA and place stress on cells, increasing cancer risk.
A study from Oxford University highlights that consuming more than 70 grams (2.5 ounces) of processed meat daily (equivalent to two slices of bacon or half a burger) raises the risk of colorectal cancer by 5%.
Say No to Ultra-Processed Foods
Avoid ultra-processed foods that cause inflammation in the gut. Ultra-processed foods also require caution. These foods have undergone multiple stages of processing and modification, including frozen foods, fast food, instant meals, and processed beverages.
The UN’s Food and Agriculture Organization (FAO) identifies a range of ingredients as “ultra-processed,” including casein, lactose, gluten, high-fructose corn syrup, and more.
This category includes not only the typical junk food but also certain “healthy” options, like specific types of bread and cereals.
These foods are higher in sugar and fat but lack fiber or vitamins, making them likely to cause gut inflammation.
Dr. Amati notes, “Breakfast time is when your body’s ready to rev up its metabolism. Feed it right, and you’re setting the stage for an energy-packed day.”
Starting your kid’s day with ultra-processed junk can lead to blood sugar spikes, followed by crashes, and increase long-term health risks like obesity and metabolic issues.
Choose Complex Carbs and Quality Proteins
What makes breakfast truly suitable for children? Dr. Amati explains, “Children should have carbohydrate foods with a low glycemic index (GI) and complex carbohydrates made up of three or more sugar molecules.”
Children’s bodies are highly efficient at burning carbohydrates, so giving them quality carbs in the morning is like premium fuel for their day.
Incorporate whole grains like quinoa or whole wheat along with some protein. For added benefits, replace processed meat with fish or chicken.
Harvard researchers found that simply switching from processed meats to fish could slash mortality rates by 25%, while opting for chicken shows a 17% drop.
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