Eat Cereal for Breakfast, Reap Huge Benefits

Many adults who claim to be watching their weight sometimes skip breakfast altogether, thinking that it’s one of the ways they could escape packing on the pounds.

How about mothers who would neglect to give their children breakfast? They are guilty of this sometimes because they are too busy to prepare wholesome meal that would give their kids a good start, health-wise, for the day; or simply because they can’t think up a good option to serve as the first meal of the day.

In some instances, some mothers don’t even think of how nutritional a meal must be; hence they just load their children with all sorts of foods, not minding the health implications for a growing child.

Yet, nutritionists say that eating a nutritious breakfast sets the tone for the day and promotes weight maintenance and weight loss. This is possible, they argue, as a nutritious breakfast helps in maintaining blood glucose levels and aids in metabolism.

Even for adults, nutritionists assure that starting the day with healthy meal choices has been shown to decrease overall calorie intake; while among kids, serving them a nutritious breakfast of whole grain cereals not only keeps them full and prevents binge-eating, it also helps their growing bodies to achieve its optimum potential.

Nutritionist, Dr. Bimpe Craig, says eating a healthy breakfast (as opposed to the kind containing fast foods such as doughnuts, puff-puff, buns, biscuits, etc.) provides a more nutritionally complete diet that is higher in nutrients, vitamins and minerals

She notes that a healthy breakfast has been shown to improve children’s concentration and performance in the classroom; while it also endues them with more strength and endurance to engage in physical activity.

Craig says eating breakfast is important for everyone, but it is especially so for children and adolescents because growing children require a lot of energy, hence the need to start them off with a good breakfast daily.

According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

Experts say developing the habit of eating breakfast may help children and adolescents to better manage their weight in their youth and instil a healthy habit of a lifetime.

Breakfast cereal

Craig says breakfast cereal is an ideal choice for adults and children. However, she says, children will gain more by eating breakfast cereals because of its versatility.

She notes, “For one, the attention of children shifts easily and they may be incapable of tackling the ‘adult meal’ such as calorie-laden rice and beans, or yam and egg that we are used to as breakfast in this part of the world.”

She says a child would readily fall in love with a breakfast cereal, being a food that is not just quick to make and eat, it is also made from processed grains and contains significant amounts of vitamins C and D, calcium, iron, and fibre. She notes that whether eaten hot or cold, the child would benefit, especially when the cereal meal is mixed with either milk or yogurt, or when it is served with fruit.

Choose right

How do you recognise a good breakfast cereal? Craig counsels mothers to shop for cereal options that contain whole grains and are lower in sugar, fat and salt.

“When you’re shopping for cereal, it is important to have a health condition in mind, such as eating to prevent type 2 diabetes, heart disease, high blood pressure, or cholesterol.

“A good choice is a cereal that contains whole grains like wheat or corn, or made with the entire grain kernel intact” the nutritionist counsels.

She notes that whole grain cereals provide a substantial amount of vitamins and minerals, which help young body to function optimally; while it also nourishes adults because it contains all the necessary ingredients that the body needs.

Plus, she says, breakfast cereals also reduce the risk of heart disease; and because they take longer to digest, they will make the eater feel fuller for a long period of time.

Aim for high fibre

Experts say a high-fibre diet can cut your odds of getting heart disease and type 2 diabetes; while it also helps you to get the daily recommended dietary fibre per day, which is 25 grammes for women and 38 grammes for men.

“Whole grain cereals contain fibre and B vitamins, among other nutrients. Fibre helps keep our digestive systems healthy, while research suggests that a diet high in fibre may help reduce the risk of developing heart disease and type 2 diabetes,” the nutritionist explains.

It is also recommended because it is low in saturated fat, but it is a source of polyunsaturated fats, including omega-3 linolenic acid.

“Again, whole grain cereals are cholesterol-free, high in both soluble and insoluble fibre and resistant starch, and are an excellent source of carbohydrates, B group vitamins, including folate; many minerals, such as iron, magnesium, copper, phosphorus and zinc; as well as a good source of antioxidants and phytochemicals that can help lower blood cholesterol levels,” Craig adds.

Serving breakfast cereal

The nutritionist counsels that you serve a breakfast cereal hot, instead of eating it as a dry meal. She says serving cereal with milk or yoghurt adds calcium and protein to the diet, giving you instant balanced diet without any hassle and at affordable cost.

She says a parent could add colour to the cereal meal by serving it with fruit.

“Adding fruit to cereals is a good way to get children to eat more fruit, while it also helps them to enjoy less sugary meals, as they get the necessary sweetness from the fruit,” she concludes.