A nutritious breakfast is essential for maintaining good health and well-being. It is recommended that a healthy breakfast should include a variety of food groups, such as whole grains, fruits, vegetables, and lean proteins. A well-balanced breakfast is a key component of a healthy lifestyle. Here are some food swaps you can make in your breakfast to live a healthier life.

Swapping cereal with oatmeal
Children’s breakfast cereals often have a lot of sugar, more than adult cereals. A study found that some cereals have over 60% of the recommended daily amount of sugar in just one serving. Some cereals also have too many vitamins and minerals added to them. This might seem good, but too much can be bad for you. Many children eat too much vitamin A, zinc, and niacin, which can cause health problems like hair loss, weak nails, and a weak immune system.

Oats are a healthy grain that contains carbs, fiber, protein, fat, vitamins, and minerals. They have antioxidants that can help lower blood pressure and reduce inflammation and itching. Oats are high in beta-glucan, a soluble fiber that can help regulate blood glucose levels, promote healthy gut bacteria, and lower the risk of heart disease. Oat bran can also help with constipation and aid digestion in those with gastrointestinal conditions.

Swapping white bread with whole wheat bread
Whole wheat bread and white bread are different in how they are made, which affects their nutritional content. Whole wheat bread is made from the entire wheat grain, including the bran, germ, and endosperm, which makes it rich in healthy fats, vitamins, minerals, and fiber. On the other hand, white bread is made from refined flour, which removes the bran and germ, resulting in a low-nutrient endosperm. Whole-wheat bread is generally healthier than white bread because it contains more nutrients and fiber and fewer calories.

Swapping prepossessed meats with hummus
Eating too much red meat can increase your risk of bowel cancer. The risk goes up by 1.18 times for every 50 grams of processed meat eaten per day. Processed meats like ham, bacon, and salami are known to cause cancer. If you’ve had cancer, eating a healthy diet can help prevent it from coming back. Certain chemicals in red and processed meats can cause cancer. Chemicals like haem and N-nitroso damage the cells that line the bowel, which can lead to bowel cancer. Nitrite and nitrate preservatives used to preserve processed meat can also lead to bowel cancer.

Hummus is a healthy food that contains vitamins and minerals like manganese, copper, folate, and iron. It is made from chickpeas, olive oil, and sesame seeds, which have anti-inflammatory properties and are a good source of fiber. Hummus has a low glycemic index, which means it releases sugar slowly into the bloodstream. It also contains ingredients that may reduce the risk of heart disease and promote weight loss.

Tips for a healthy breakfast
When you go grocery shopping, use the food label to check the nutrients in the food and compare different products. Choose foods that are healthy and have low sodium and sugar.
Breakfast doesn’t have to be a traditional breakfast food. You can serve leftovers or make muffins with vegetables and spread peanut butter on them.
Add fruit to breakfast, and serve vegetables with hummus as a snack.
If your kids are active, they need more calories. Give them protein, fat, and carbohydrates to stay full and focused.
When you’re in a hurry, give your kids healthy snacks like fruit or a nut-and-fruit trail mix.
Prepare breakfast the night before by chopping fruit or vegetables or making muffin batter.

sources:
https://www.ewg.org/news-insights/news/2022/01/cereal-offenders-potentially-harmful-ingredients-healthy-breakfast-food
https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#constipation-relief
https://www.insider.com/guides/health/diet-nutrition/wheat-bread-vs-white-bread
https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/red-meat-processed-meat-and-cancer/#:~:text=The%20World%20Health%20Organization%20has,of%20bowel%20and%20stomach%20cancer.
https://www.healthline.com/nutrition/is-hummus-healthy#TOC_TITLE_HDR_8
https://www.fda.gov/consumers/consumer-updates/healthy-breakfasts-kids-its-all-about-balance