Cereal breakfast offenders

‘Eat breakfast like a king, lunch like a prince, and dinner like a pauper’ is a phrase I grew up with. I wasn’t the best at eating breakfast (and still would forget about it if it weren’t for Mr T).

There are no clear sources of where the phrase actually originated but the earliest mentioning I found was in the book ‘Let’s Eat Right to Keep Fit’ by Adelle Davis in 1954. She was a nutritionist in the US and believed early on that our diets are essential to keep us healthy.

Although she was not without controversy, the basic message is still true today that we need to be aware of sugar overload, empty calories and unhealthy fats.

During my childhood, cereals were the ultimate children’s breakfast. From Kellogg’s Corn Flakes to Frosties and other high sugar – low nutrition density foods that came in colourful packaging with little toys in them.

It was convenient and quick for mothers to feed their kids before heading off to school and little washing up with just the bowl and spoon. I loved Weetabix and loaded it with white sugar. Never added any fruit or even honey – it had to be sugar.

Apart from the already added sugar, there are other reasons why cereals are not a good idea. While a lot of cereals are fortified with vitamins and minerals, most processed cereals are made from refined grains that lose fibre, protein and natural nutrients during processing.

Many cereals contain artificial flavours, colourings and preservatives, which may not provide any nutritional benefit and can contribute to poor dietary quality. Because they are often low in protein and fibre, cereals may not keep you full for long, leading to overeating or increased snacking later in the day.

Some cereals contain vegetable oils (like palm or soybean oil), emulsifiers and other additives that can contribute to inflammation or negatively impact gut health if consumed in large amounts.

I am not saying by any means that all cereals are the source of evil, plain oats are actually good for you and can be transformed into delicious porridge that keeps your appetite and blood sugar levels constant for longer.

Homemade muesli is also a great idea as you can control how much sugar is added. Flavours can be added by using vanilla, cinnamon and other spices. The sweetness comes from dried fruit like sultanas, pineapple and other fruit.

This can be then nicely ‘spruced up’ with fresh berries in summer and apples and pears in autumn. In case you don’t want to give up your cereal, make sure to read the label and go for varieties that have less than 6-8g of sugar per serving (less would even be better), at least 3-5g fibre per serving and protein between 4-6g per serving. And if you like to indulge once in a while, I can highly recommend the luxurious porridge in the Village Deli in Kerry Pike.