Breakfast replenishes the energy consumed during sleep and activates metabolism, helping to start the day energetically. Especially for growing children, a balanced breakfast significantly impacts physical development and immune system strengthening, making it even more important. Federica Amati, a leading nutritionist in the UK, shared on the Daily Mail the foods children should absolutely avoid for breakfast and suggested alternatives.

 

Processed meat that increases the risk of cancer development

 

Dr. Federica Amati urged not to give children processed meats such as ham, sausages, and frozen chicken nuggets. The reason is that consuming processed meats high in sodium in the morning causes excessive water retention, raises blood pressure, and leads to dehydration, which can cause fatigue and decreased concentration in children starting their day. Additionally, processed meat consumption also increases the risk of cancer. The salt, food preservatives, and other additives used in processed meat production can cause an imbalance in gut microbiota.

 

N-nitrosamines and polycyclic aromatic hydrocarbons (PAHs) generated during processing damage DNA and produce oxidative stress, leading to the formation of cancer cells. According to a study by the University of Oxford in the UK, consuming more than 70 grams of processed meat per day increases the risk of colon cancer by 5%. 70 grams of processed meat is equivalent to two slices of bacon or half a hamburger.

Highly processed foods that cause intestinal inflammation

 

Highly processed foods with high levels of food additives should also be approached with caution. These foods are processed or modified multiple times and include frozen foods, fast foods, instant cooking foods, and processed beverages. Dr. Amati stated, "Since breakfast is a time when the body's metabolic rate is high, it is important to consume nutritious foods to start metabolism efficiently," and "Eating ultra-processed foods from the morning causes blood sugar levels to spike and then drop rapidly, which quickly consumes energy and puts a burden on metabolism, increasing the risk of obesity and metabolic diseases."

 

Ultra-processed foods include not only artificial foods such as ramen and snacks but also plant-based foods like bread and cereal, so it is advisable to carefully check the nutrition label on the back. The Food and Agriculture Organization (FAO) of the United Nations defines ultra-processed foods as those containing ingredients such as casein, lactose, gluten, maltodextrin, high-fructose corn syrup, hydrogenated oils, and flavor enhancers. Ultra-processed foods tend to have high sugar and fat content, with little to no fiber or vitamins, resulting in poor nutritional quality and potentially causing inflammation in the intestines during digestion.

 

◇Combine high-quality carbohydrates with protein

 

Dr. Amati said, "A suitable breakfast for children is a carbohydrate food with a low glycemic index (GI) and complex carbohydrates with three or more sugar molecules linked together." He added, "Sometimes parents are afraid of their children consuming carbohydrates, but in the case of children, carbohydrates are quickly converted into energy in the body, so it is important to consume enough high-quality carbohydrates in the morning when energy is needed."

 

It is advisable to include protein-rich foods appropriately with whole grains such as mixed grains or whole wheat to achieve a balanced nutrition. It is preferable to choose fish or chicken instead of processed meats. According to a study by Harvard University tracking the eating habits of 81,000 people over approximately 8 years, replacing processed meats with fish reduced the mortality rate by 25%, and replacing them with chicken reduced it by 17%.

 

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However, children prefer whole wheat and grain products.

They really dislike it.

Since childhood, we have eaten rice with beans and mixed grains.

I still like it.

I made sure to bring kimchi as well.

Fortunately, I also eat kimchi well~