2023-05-05 09:24:15
Many children like to sleep until the last second before getting up in the morning. In order to catch the school bus and return to school, a piece of bread has become a common fast breakfast for many children. There are so many types of bread, if you don’t pay attention, eating one bread at any time has the same calories as two bowls of rice, and eating 4 tablespoons of oil at the same time?! If you want your children to eat healthy, how should you choose when you go to the bakery?
Common Landmines for Bread Selection
Bread is originally just a mixture of flour, water, and yeast, but with the addition of various ingredients, it becomes a variety of bread. If you want to eat healthier, you should choose less high-sugar and high-fat ingredients.
1. Pastry
How is the meringue made? Just add a lot of oil and sugar. If you use butter, the saturated fat will be high, if you use hydrogenated vegetable oil, the trans fat will increase, both of which are not good for blood vessels and health. For example, a pineapple bun with sweet meringue itself has 350 calories, which is close to 1.5 bowls of rice calories, and the fat equivalent to 2 teaspoons of oil, 30% of which is saturated fat.
Examples: pineapple buns, chicken pie, egg tarts, croissants
2. Contains processed meat
In addition to most of the processed meats are high in fat and sodium, they are also classified as “Class 1 carcinogens” by the World Health Organization. Some experts estimate that eating 50 grams per day can increase the risk of colorectal cancer by 18%*. Therefore, it is better to eat less.
Examples: sausage buns, luncheon meat buns, bacon buns
*Information reference: Department of Health
3. Contains sauce, cream, and butter
The main ingredient of salad dressing is oil, and 2 tablespoons can be equivalent to the calories of a bowl of rice. For example, many people think that tuna buns are healthier, because the salad dressing will increase the calories, and there is a chance to soak tuna in oil As an ingredient, 1 can be as high as 320 calories.Butter is mostly made of cream or butter, etc., and the fat is also explosive.
Examples: Tuna Buns, Shredded Coconut Cream Buns, Egg Salad Sandwiches, Muffins
4. Bags with sugar, honey/coconut on the surface
This type of bread is generally high in sugar and calories. For example, raisin Danish sticks with syrup on the surface, 1 loaf has as many as 426 calories, making it the first in Hong Kong-style bread! Moreover, foods high in sugar are also consumed during digestion. It is easy to make people drowsy. If you don’t want children to go to class and sleepy, you should choose less high-sugar bags
Examples: raisin danish, cocktail bun, coconut tart, winter dumpling
3 Tips for Choosing Bread
If you want to choose healthy bread for your children, in addition to avoiding the above mines, you can also refer to the following tips.
1. It is advisable to choose more than one package
Generally, the calories and fat are low. For example, if you choose piglet buns, you will have 1/3 bowl of rice calories less than pineapple buns.In addition, it can be combined with high-protein drinks, such as skim milk, low-sugar soy milk, etc., to make the nutrition more balanced and prolong the feeling of fullness
Examples: piglet buns, sesame buns, raisin buns
2. Whole grains, whole grains or nuts
It is high in fiber, which is good for intestinal health and increases satiety.Nuts also contain unsaturated fatty acids, vitamin E, etc. Adequate intake can help blood vessels and skin health
Examples: Whole Grain Bread, Walnut Bread, Mixed Nut Bread
3. No sauce sandwich
Generally, there is less sugar in general, but you should also pay attention to avoid sandwiches with sauces, high-fat scrambled eggs or processed meat as ingredients
Examples: Tomato and Egg Sandwich, Cheese Sandwich
Homemade quick and nutritious bread breakfast
In addition to buying a bag of bread at a bakery, it only takes 5 minutes to make a nutritious and delicious bread breakfast at home.
Cocoa Banana Peanut Butter Bread
Material:
step:
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Bread with Peanut Butter
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Top with sliced bananas, sprinkle with cocoa powder or omit as you like
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Put cheese in the middle, add fresh mixed fruit
Faster version:
After the bread is coated with peanut butter, the bread is rolled up with a whole peeled banana, which becomes a banana roll
Soup Carrot Chocolate Chip Muffins
There are often a lot of carrots left in the daily soup. It is a waste to eat them all? Use them to transform into muffins to increase the amount of fiber! This recipe only needs to mix all the ingredients, and you can make this with your children early or late Parent-child muffins, you will have a delicious breakfast the next morning! Using Greek cheese instead of butter, it also achieves a soft texture. However, there is still a certain amount of sugar in this muffin, so it can be used to replace ordinary muffins or cakes occasionally, but do not eclipse the sun!
Ingredients (3 servings):
step:
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Preheat the oven to 180 degrees
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Press the soup dregs into puree, add eggs and beat, add cheese, sugar and mix
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Add flour and baking powder, mix well, add chocolate chips, mix well, put into paper cup
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Put it in the bottom of the oven and bake at 180 degrees for 22 minutes
Tips:
The amount of flour may need to be adjusted depending on the moistness of the soup dregs; the amount of sugar may also be adjusted according to the sweetness of the chocolate chips. It is advisable to take the soup dregs and let it cool slightly to make muffins as soon as the soup is cooked to ensure hygiene.
*Article provided by registered dietitian Kandy Cheung
Kandy Cheung
Registered Dietitian (UK)
Member of the Register of Dietitians Accredited by the Department of Health
Member of Hong Kong Dietitians Association
Postgraduate Diploma in Nutritional Therapy, University of Ulster, UK
Master of Food Industry, The University of Hong Kong
Bachelor of Food and Nutritional Science, The University of Hong Kong
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