Demystifying Food Labels for a Healthy Breakfast Routine

Building Your Healthy Breakfast Routine

Have you ever thought about the meaning of “BREAKFAST?” It’s more than just a meal; it’s when you break (your overnight) fast and fuel your body for the day ahead. A healthy breakfast routine sets the tone for our daily health and well-being. After hours of rest, our bodies need a nutritious meal to replenish energy stores, kickstart metabolism, and enhance cognitive function. However, breakfast isn’t just about filling our stomachs; it’s about nourishing our bodies with essential nutrients for optimal performance throughout the day.

When we think of breakfast foods, many options come to mind: cereals, toast, bagels, pancakes, waffles, muffins, yogurt, oatmeal, fruit smoothies, orange juice, and coffee. These foods are staples of the Standard American Diet (SAD), offering convenience and familiarity to millions worldwide. However, the irony lies in the acronym “SAD,” as many of these choices contribute to health issues rather than promoting well-being. Processed cereals with sugars, sugary fruit smoothies, and high-calorie coffee drinks are common in breakfast routines. The problem? These options often lack the nutrients needed for sustained energy and overall health.

Today, I’ll help you understand food labels, point out what to watch for, and offer a fresh perspective on breakfast foods. By the end, you’ll confidently build a healthy breakfast routine. Let’s dive in and make informed choices for a healthy start to your day!

Demystifying The Food Label

What’s the Serving Size?

In most cases, we find ourselves eating at least double the recommended serving size during breakfast. Just think about pouring one serving of cereal (usually about ½ cup) — it doesn’t just look less appetizing; it’s also significantly less filling! Or, have you ever put an exact serving size of cream cheese (1-2 Tbsp) on a bagel? Very underwhelming! The reason why this is the first thing I’d assess is because of what it implies. If you’re consuming 2 – 3 times more than the intended serving size, everything on the label is doubled or tripled. For instance, cereal with 15 grams of sugar per serving can easily become 30 or 45 grams without even considering the milk (remember lactose is a natural sugar). By assessing the serving size, you can drastically change your intake to make sure you’re eating more balanced. A healthy breakfast routine requires us to check the serving size and stick to it as closely as possible whenever you can.

Check the Carbohydrates.

A serving of carbohydrates is typically around 15 grams. Your specific needs depend on factors such as age, size, stature, gender, and activity level. These can range between 1-3 servings per meal and 1-2 servings per snack. When looking at the sources of carbohydrates, you’ll first want to look into the Total Carbohydrate section. Here, you’ll encounter Dietary Fiber, Total Sugars, and Added Sugars—all contributing to your overall carb intake. Knowing your carb breakdown will help you make your healthy breakfast routine balanced. 

Let’s take a moment to explore each of these items.

Total Carbohydrates

This includes all carbs—sugar (natural and added), fiber, and general starches. 

Dietary Fiber

Fiber is an indigestible carbohydrate that is important for digestion, heart health, and disease prevention. It will also help keep us feeling fuller and satisfied longer. Since fiber does not break down into glucose, we do not use it as energy or store it as fat. Yay! Therefore, we are going to subtract it from the total carbohydrates to determine our Net Carbohydrates. Aim for at least 5+ grams of fiber in your breakfast.

Total Sugars

High sugar foods wreak havoc on our body, especially in the morning. It will cause blood sugar levels to spike, subsequently causing blood sugar dips, cravings, and mood swings. Maybe not immediately, but over time this will cause inflammation, insulin resistance, and increase risk for heart disease. The American Heart Association recommends limiting daily sugar to 6 teaspoons (25g) for women, and 9 teaspoons (38g) for men. Even if sugar is natural, too much will raise your blood sugar levels.

Added Sugars

A 2019 mandate has added the line ‘Added Sugar’ to all nutrition labels. This helps us determine how much of the sugar is naturally occurring and how much has been added. Either way, we don’t want sugars to be high, but we definitely prefer natural rather than added. 

Putting It All Together

With all of this in mind, am I saying ditch all of your favorite breakfast meals? Absolutely not. But I am saying some changes may be necessary in order to look and feel your absolute best. Here are a  few ways we can make minor adjustments to our morning meal to achieve a healthy breakfast routine.

Cereal: A common breakfast option, cereal is a staple in many diets due to its convenience and taste. However, it’s important to note the sugar content, including the lactose in milk. Consider comparing this to your daily sugar limits.

Yogurt: Flavored yogurt often contains high levels of added sugar, so opt for plain yogurt and add your own fruit to control sweetness.

Pancakes and Waffles: How different are your pancakes and waffles from a cookie or cake? Even the name represents a dessert; pancake. If you don’t want to say goodbye to these completely, modify the ingredients by using a whole grain, high-fiber mix. Rather than topping them with syrup, use fresh fruit. Include a healthy nut, such as walnuts, to help balance the meal with heart-healthy fats and some protein. Practice portion size by understanding the amount of carbs in your serving. With some minor adjustments, a pancake can be part of your health breakfast routine!

Oatmeal: A healthy breakfast choice, but beware of flavored varieties with added sugar. Instead, enhance your oatmeal with fresh or frozen fruit and extra fiber from flax or chia seeds, and don’t forget to add a protein with it. 

Fruit Juices:

Honest take: Just say no to juices. Let me explain. How many oranges or apples do you usually have in one sitting? For most of us, it’s just one. Fresh-squeezed juice needs about 5-6 pieces of fruit for a small glass. Even bottled juices often have added sugar. Having that much sugar at once, even if it’s natural, isn’t great for a healthy breakfast routine. The juice isn’t worth the squeeze from a health perspective. Instead, choose whole fruit for a healthier breakfast choice.

The Bottom Line

I recommend making changes in small increments to establish a healthy breakfast routine. By slowly, but intentionally, changing your breakfast habits over time, you’ll find it easier to stick with healthier choices and gradually improve your overall well-being. We’re going for sustainable habits! 

Remember, progress is progress, no matter how small, and every positive change you make is a step towards a healthier you. So, as you navigate the breakfast aisle or prepare your morning meal, keep these insights in mind and take one step closer to a nourishing start to your day.

Katie Di Lauro, RDN, IFNCP
Director of Nutrition

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