The bad breakfast club
Cereals, sausages, breads, sandwich spreads and cold cuts are go-to foods for kids on a lot of mornings. Dr Mohamed Embabi, Specialist – Pediatrics at Bareen International Hospital in Abu Dhabi, tells us why these start your child’s day all wrong
The health impact
For both adults and children, breakfast is considered the most important meal of the day due to several reasons: First, breakfast jumpstarts the metabolism. Second, it decreases the likelihood of craving for unhealthy food later in the day. Third, it sustains energy needed to support activities for the whole day.
Many medical studies have shown that kids who eat breakfast have longer attention spans, score better on standardised exams, are less likely to be late in school, and are less likely to be overweight come their later years. Having said that, the quality of food eaten during breakfast is an equally important factor to consider.
Cereals, sausages, breads, sandwich spreads etc are processed foods and generally contain higher amount of empty calories, while containing less fibre, minerals, and vitamins. In fact, many cereals available in the market have as much sugar as candy bars in order to make them tasty for children. Sandwich spreads have lesser fibre and tend to be high in salt, fat and calories.
Processed foods should be consumed less often and in smaller portions. Go more for fresh foods as they are generally lower in sodium.
What to swap it for?
A healthy breakfast should include food from all food groups. Half of the child’s plate should have vegetables and fruits with a small portion for grains – preferably whole grains, so try oatmeal and wholegrain bread. Combine that with eggs, lean protein foods such as fish or skinless poultry – so try an egg, tuna or grilled chicken sandwich.
The way the food is prepared also matters: baking, broiling, boiling and steaming are better than frying.
If pressed for time, boiled eggs, fresh fruit, yogurt and whole-grain muffins make for some quick breakfast fixes for children.
Studies have also shown that there is a link between lack of sleep and weight gain. Sleep deprivation increases ghrelin, a hormone that triggers the appetite and decreases leptin, the hormone that signals the body to stop eating when full. Therefore, kids and adults who sleep less tend to eat more. Ensure your child sleeps for a proper amount of time.