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5 healthy options for a better breakfast

In lieu of Better Breakfast Month this September, I’ve compiled five healthy swaps for the following breakfast categories.

When it comes to choosing which breakfast foods to dish or ditch for you and your kids, there are many factors to look out for. In May, the Environmental Working Group (EWG) analyzed more than 1,500 cereals and found that any child or individual who has just one bowl of cereal a day for a year ends up consuming 10 pounds of sugar. And cereal isn't even the only high-sugar culprit at the breakfast table!

In lieu of Better Breakfast Month this September, I'm sharing five healthier swaps for the following breakfast categories:

Cereal

Ditch high sugar cereals (do your kids really need chocolate for breakfast?) and opt for brands with less than 4 grams of sugar and at least 3 grams of fiber. Avoid the word "Crunch" which translates into added sugars even on seemingly healthy cereal options.

Our pick: Arrowhead Mills Puffed Cereals. These simply puffed whole grains have no sugar added and come in varieties like puffed Millet, Corn, Rice, Barley and more. Mix in your own nuts or seeds for an added crunch.

Granola

Often considered an unhealthy "health" food, granolas have a reputation of being high in both sugar and fat. I suggest using granola as a topper for fruits and yogurt instead of a meal in itself.

Our pick: KIND Healthy Grains Raspberry Clusters with Chia Seeds. Packed with whole grains including millet and amaranth, I love this low-sugar option, which has only 5 grams per ½ cup serving (nearly half the sugar of some competitors).

Gluten-free cereal

Gluten-free does not always mean "healthy." Keep it simple and opt for a cereal made with whole grains instead of refined starches.

Our pick: Nature's Path Mesa Sunrise Flakes. This cereal has only 4 grams of sugar and 3 grams of fiber. Give it a boost with their naturally gluten-free, no sugar added Qi'a™ Superfood - Chia, Buckwheat & Hemp Cereal, which adds an extra 4 grams of filling fiber.

Oatmeal

Sure, you know to avoid the sweetened varieties, but seemingly plain varieties like Whole Foods 365 Brand Oats + Flax can contain a surprising amount of sugar (11 grams to be exact). Choose plain oatmeal varieties and confirm there are no added sweeteners by reading the ingredient list.

Our pick: Steel-cut oats. Make a large batch ahead of time to cut down on breakfast prep. Need a little sweet? Do it yourself, with a teaspoon (no more) of real maple syrup or honey.

Yogurt

Plain yogurt, because it contains lactose (natural milk sugar), can have anywhere from 4 to 16+ grams of natural sugar per serving. Always check for added sugars (as well as flavors and colors) on the ingredients list.

Our pick: For a low-sugar yogurt, Siggi's Icelandic Skyr is the way to go. A type of strained yogurt; it contains only real ingredients you can find in your kitchen and the minimal added sugars (the grams of protein are higher) are on par with other brands plain varieties. Bonus: Inventive flavors like "Pumpkin and Spice" and "Orange Ginger" as well as old favorites like "Strawberry" will have you hooked after the first spoonful.

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