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4 Healthy Breakfast Swaps to Decrease the Intake of Ultra-Processed Food

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Dr Chris Mug

Oct 19, 2024

Mother pouring syrup on pancakes while sitting with her smiling daughter at the breakfast table. The pancakes are topped with blueberries, with a glass of orange juice and other breakfast items on the table.

A joyful mother and daughter enjoying a wholesome breakfast together

With the busy schedules that people maintain today, ultra-processed foods (UPFs) have become a norm. A study done by healthcare professionals has found evidence that UPFs can be along with serious health issues such as heart disease, obesity, and cancer. With processed foods comprising nearly 60% of the American diet, it is no wonder that the American population is in search of convenient substitutes that are healthy.


According to New York-based registered dietitian and nutritionist Tracy Lockwood Beckerman, it is indeed possible to have healthy, quick breakfasts without any concerns of UPFs. Here, we present four quick substitution’s that will allow the consumption of a balanced meal in the morning without there being a heavy reliance on UPFs.


1.Instant Oatmeal – Premade Overnight Oats

Oats are a perfect breakfast meal as they are rich in protein and fiber which prevents hunger pangs and also contributes to heart and gut health. What is more alarming, though, is the sheer amount of finished, often-times instant oatmeal packs that are UPFs and boast powdered milk, added sugars and flavorings.


Beckerman advises Mush’s ready-to-eat overnight oats for the on-the-go individuals. These oats, which are ready to eat and are made using clean ingredients, make a delicious and nutritious breakfast without it being as instant as instant oatmeal and without succumbing to added sugars and artificial ingredients.


2.Scrap Sugary Cereals in Favor of Real Cereal

It is easy to grab a breakfast of cereals, however it is important to note that many of the ready-to-eat cereals have high sugar content and will most likely cause people to have energy spikes and crashes. This is why Beckerman recommends Real Cereal, as it contains no sugar or preservatives at all. The high carbohydrate, protein and fat content has the effect that breakfast cereals should have in the first place — keeping people satisfied till lunchtime.


That although some processed bran cereals, oats and rice cereals may have been enriched with vitamins and minerals after these were processed in manufacturing, consuming them in their most basic form allows you to cut back on excessive sugar and preservatives.


3.Utilise High Protein Breakfast Bars

Many people are always in a rush and as such, breakfast bars are something people always reach for out of convenience, without realising that some of these bars have excessive sugar and fat, which are not healthy. Instead of opting for other breakfast bars, Beckerman says that it is better to eat The Perfect Bar.

This protein and fat combination is great, because it will keep consumers fuller longer and also make it much easier for people to adhere to a diet, as this bar has honey in it which acts as a natural sweetener and has antioxidants.


By selecting a bar that focuses on fresh, nourishing ingredients and good, healthy sweeteners, you won’t miss out on the convenience of eating a bar in the morning, while still being able to look after your health.


4.Go for Nut and Seed Based Granola

Granola may be a good source of nutrition, but since most manufacturers add high-fructose corn syrup or refined sugar, it ends up being an ultra-processed product. Shephard advises solving the problem with the help of Hampton’s Grocer Granola, which consists of whole nuts, super seeds and is sweetened with wildflower honey. Due to the high-quality ingredients, this granola is favored for its healthy fats and vitamins and its simple straightforward recipe.


Gaining nutritional benefits from granola as a part of a balanced diet is realistic, given enough options exist for tasty, crunchy breakfast granola which is free from many of the sugars and additives included in commercial versions.


Conclusion: Selecting Better Options that Are Easy to Prepare

One would think that America is quite evil by manufacturing ultra-processed foods that taste so good. Yet, at the same time, there are a few nutritionally-rich and fast food types that can be eaten in the morning. She mentions that once these four adjustments have been made, people can begin having their first meal feeling healthy and expeditious.

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