The Case for Cutting Sugar at Breakfast

It is no secret that breakfast is the most important meal of the day. But what we are less well-versed in is how to
make sure that breakfast is both healthy and delicious. A big part of that equation is managing the sugar content in our foods. And when it comes to sugar, kids are a special case. They are notoriously targeted for advertising that amps up their taste for sugary foods in the morning. In fact, one study published in the Journal of Community
Health found that "children viewed 1.7 ads per day for ready-to-eat cereals, and 87% of those ads promoted high-sugar products. So, what is a parent to do?

The Dangers of Too Much Sugar

As parents, we want to make sure our kids are getting off to a good start each day. That means we need to be
mindful of what they are eating for breakfast. And while it is true that sugar is not always bad—it does provide a
quick burst of energy—too much sugar can have some serious negative effects. For one thing, it can lead to weight
gain and obesity. It can also cause tooth decay, cavities, and other dental problems. And if that were not enough,
too much sugar has also been linked to diabetes, heart disease, and even some forms of cancer.

So How Much Sugar Is Too Much?

The American Heart Association recommends that children consume no more than 6 teaspoons (24 grams) of
sugar per day. But according to the USDA, the average American child consumes more than double that
amount—13 teaspoons (52 grams) per day! That is why it is so important for parents to be mindful of the foods
their children are eating—especially at breakfast time.

Tips for Reducing Sugar at Breakfast

There are a few simple things you can do to reduce the amount of sugar your child eats at breakfast time:

• Opt for whole grain cereals instead of sugary ones. Look for cereals with no more than 6 grams of sugar per
  serving.
• Make your own oatmeal instead of buying instant oatmeal packets (which are often loaded with sugar). You can
  add fresh fruit or a splash of milk for sweetness instead.
• Choose plain yogurt and add your own fresh fruit instead of buying fruit-flavored yogurt, which often contains
  added sugars.
• Spread peanut butter or almond butter on toast instead of jelly or honey.
• Avoid sugary juices and opt for water or milk instead.

By following these tips, you can help ensure that your child starts the day off right—with a nutritious breakfast that
will give them sustained energy throughout the morning (and beyond). In a child care center
Reducing the amount of sugar your child eats at breakfast time is one slight change that can have big benefits—for
their health and for their future. By opting for whole grain cereals, making your own oatmeal, and choosing plain
yogurt, you can help your child develop healthy eating habits that will last a lifetime. Sometimes the only
opportunity for a sugar-controlled breakfast is in a child care environment that follows nutritional guidelines such
as CACFP. Food & Supply Source has been helping child cares save money and reduce expenses for over 20 years.