All Articles, Food & Nutrition
Get Out of that Box! (of cereal that is)
| November 19, 2009 | |
| Phyllis McCarthy : Head Mommy Ego |
One thing I know is that if we have cereal in the house, my kids want it for breakfast, a snack and even dinner if they think about it. You may remember how they can negotiate for packaged snacks, and you should see what they do for boxed cereal.
Here is my dilemma, though: I know that breakfast is my first and best opportunity to set them up nutritionally for the day ahead. It will set the stage for how they concentrate in school, their mood (and since I like their teachers, I’m not inclined to send them a spacey or cranky kid), and for what they crave the rest of the day.
If you haven’t been following the recent cereal box scandals then I will give you the short version of the story. The “Smart Choice” food labeling system debuted this summer, landing on foods low in sugar and calories, like Fruit Loops. Justifiably, this caused some concern among nutritionists and some consumers.
It is pretty insulting that the big food corporations thought that even though many of us are understandably confused about what is actually healthy and what is not, we might actually fall for the scam. Then, almost immediately following a statement by the FDA that they would be cracking down on the criteria used to label these so-called “Smart Choices,” the food corporations bailed from using the labeling system–to save face, I suspect.
Not even ten days later, here comes Kellogg’s again, claiming Cocoa Krispies can boost your immunity. Perhaps they are trying to appeal to our fears of getting the flu this season?
So how do I avoid cereal? Believe me, I understand its appeal. I must confess, I do sometimes let the girls have cereal so I don’t have to be creative about, prepare, or clean up breakfast dishes; I just try and make it the exception (or treat) rather than the norm. Getting ahead of them is the number one thing that makes us successful.
If the whole oatmeal is on the stove when they wake up, it’s a done deal–fast, easy, nutritious, and hearty so they won’t be hungry before lunch. Other things we like are smoothies, eggs with bacon and avocado, or (on a good day) sautéed greens. Ezekiel English muffins (or toast) with peanut butter and raw honey, or simply with butter, might accompany the eggs or be eaten with the smoothie. Leftover dinner is one of my favorite things for breakfast, and my oldest even enjoys having leftover soup with me. Quinoa is packed with protein and fiber, and can be made ahead, so it’s ready to go in the morning.
If you would like to find your (or your child’s) optimal breakfast, try a breakfast experiment: eat a different breakfast each morning for 7 days (this will require planning). Note how you feel soon after finishing your meal and two hours later. This will give you great insight into what fuels you effectively for the day.
[13 Comments] [13 Comments]
Great timing on your article. I was just telling my husband that we need some fresh ideas for a healthy breakfast. So easy to get into a rut when you are rushing out the door in morning.
I printed the article and it is posted in my kitchen for inspiration.
Good ideas. It’s so funny how almost unAmerican it feels to go outside the traditional “breakfast food items” for breakfast choices. I have never had soup or…gasp…sauteed greens for breakfast. How great is it that your kids won’t think twice about it as they grow older? And their health will benefit. Smart.
I try to remember to put some steel cut oats in a bowel of water overnight. That way it’s a quick heat in the micro the next morning (instead of 20 minutes on the stove) and I feel better eating those than the quick oats. I have to leave a bowl on the counter to remind myself to do it, but when I do – it’s a good start to my day – in addition to a smoothie of course:)
Boy do I need help in this department! I don’t buy the sugary cereals, but my kids are just sick of my usual choices for them. And, yes, it is hard to think outside of the “breakfast box”. I never offer leftovers… but I should. Who said breakfast had to be cereal or a waffle or an egg? It is just ingrained in us, I suppose!
Planning is definitely key. If you know and are prepared for what you are going to make, then it takes the choice out of it! That is my new goal. I plan dinner, why not plan breakfast!!! Thanks for the inspiration!
It’s like pulling teeth to get my kids to eat healthy at breakfast! We are not big cereal eaters though. There’s a lot of weeping at breakfast time, since the oldest claims not to be hungry and the middle child will only eat junk. I do plan and make things ahead on the weekends – like homemade granola, which we eat with yogurt and dried fruit. The kids have always been Eggo waffle fans (I know, I know), but the new production problems have forced me to make my own waffles, freeze them, and toast them. I have yet to try smoothies on them.
I understand that all natural and fresh is best but are Cheerios and Special K that bad? I read the ingredients and label and try to choose the most nutritious cereal but are you saying it doesn’t matter because it is all processed?
yes, they are all processed and yes some are better than others…it’s all about choices and mixing it up. You certainly are not getting as much added sugar in Cheerios or Special K but as Dr. H has reminded us many times, those flour ingredients convert to sugar very quickly so the insulin reaction is very similar. I’d be mindful of eating some protein with your cereal and don’t eat it every day. Notice how you feel on the days you eat cereal and on days you eat other things. Sprinkling chia seeds (or flax) on your cereal will upgrade the nutritional content and may help mitigate the blood sugar effects.
My kids have been begging for pancakes lately (most are not better than the cereal box) but this one ROCKS!:
1 c oats
1 c (best quality) flour you have
1 Tbsp baking powder (aluminum free)
1 tsp sea salt
1 1/2 c non-dairy milk (I use rice milk)
2 eggs
1/4 coconut oil or olive oil (coconut oil is best but olive oil works)
2 Tbsp honey (or agave or maple syrup) optional –I usually leave it out
oil for pan
fresh fruit and/or maple syrup for topping
mix dry ingredients
mix in wet ingredients
heat pan with coconut oil and when hot scoop pancake mix onto pan —using a ladel or large spoon helps make them uniform
allow to cook through and then flip
re-oil pan if needed for second batch
my kids (and even picky husband) love these
top with fresh fruit and /or maple syrup or agave
Nice article, Phyllis. I, too, was outraged by sugary breakfast cereals claiming to be nutritious. I only wish my girls were younger when I decided to get more informed about what’s really in some of the food we’ve been eating. I’m happy to report that I no longer buy Pop Tarts, and the girls are living through the day without them. I do have my youngest daughter hooked on the steel cut oats, so I’m really happy about that.
As far as cereal goes, though, we all love it. I just make sure that I buy it from the organic aisle, The Naturals that Kroger sells are also pretty good with ingredients. Maybe it’s not the best breakfast, but it will do for now while we continue to transition toward healthier food choices.
Nice ideas Phyllis. If I can offer one consideration . . . don’t forget the protein. Especially with growing kids. The classic American breakfast is all carbs and leads to the classic American waistline. Get 20 to 25 grams of protein each morning (adults) and 10 to 15 grams for kids to rebuild the body. The fat that naturally comes with protein will keep you feeling “full” as the morning turns to noon.
Yes, absolutely…protein! Every single one of my clients notice a huge difference when they add protein to breakfast which crowds out some of the carbs. This is where eating dinner for breakfast really helps.
Thanks, Dr. Huber for calling that out!
Phyllis: Very informative article. Glad to see mom’s out there are getting on board with getting their kids to eat healthy especially at breakfast, because kids brains work better with the right foods. Great job, and keep up the good works.
How about some advise for us older folks, if you ever get a chance. I think alot of us don’t realize how our older bodies fail to make certain things (like hormones) and maybe we need to do some supplements or make better choices in foods.
I really like this article. It is all stuff that I really need to keep in mind. And I do try. But there is almost nothing that all 4 will eat in the morning. And with 4 lunches to make and 4 kids to get dressed, breakfast ends up being pretty rushed.
One thing they will all eat is pancakes. But unless I make them from scratch the day before they get frozen.
Our latest discovery is this organic batter called batter blaster. Better for them and tastes better than any frozen stuff, and it’s nice to get something warm in their tummies on these cold mornings.
It’s a shortcut for sure and I doubt my mother would approve but it has come in handy on many mornings.
Happy Holidays,
GB
I saw that organic pancake blaster last time I was at Costco and I ran fast the other way. If we had that in the house, my kids would beg for it every morning (much like they do if we have cereal) for sure and I would be so tempted because it would be so easy.
While I must say, I didn’t see much “bad” on the ingredients I also didn’t see much of anything …almost no protein or fiber, a little sugar and not many nutrients so after adding butter and/or syrup they haven’t had much of anything but a quick sugar hit.
Something I am going to commit to trying in 2010 is getting the lunches packed and clothes laid out the night before while I’m cleaning up dinner (maybe even while I’m preparing dinner). I’m great at procrastinating so this will be a challenge.
Thanks for the feedback, Georgia. Good luck with upgrading your breakfast in 2010. It really is worth the extra effort, especially for kids who are in school.