Surprisingly enough, there are about two-thirds of us Americans who grab some type of breakfast bar on our way out the door in the mornings as we head to school, work, exercise, or other places. It is also estimated that by the year 2011, the sales of these meals on the run will increase by 45%.
That really is good news, because studies continue to prove that eating breakfast really does help us to focus and to maintain our body weight, in addition to boosting our metabolism. However, it is important to point out that just because a food bar is labeled “breakfast bar,” it does not mean it is healthy.
Some breakfast bars do have enough protein to keep you going until lunchtime, but there are others that are so ladened with sugar, they sap all your energy and leave you wiped out by mid morning. The breakfast bar was invented, or produced, to give the consumer a head start on their day without any prep work. So, in order to make an intelligent purchase, take the time to read the labels and look for the following.
Sugar
Check for the amount of sugar on the label. One breakfast bar should contain no more than 15 grams of sugar. The least amount of sugar, the more your blood sugar and energy levels will remain steady. However, here is where you need to keep reading the label. If the working on the package label states something like, “this bar contains all the nutrition of a bowl of oatmeal,” and yet contains 21 grams of sugar, put the package back on the shelf. Most hot cereals do no contain that much sugar.
Fiber
Most of us are aware of the importance of fiber in our diet. A study called the Physicians Health Study, has shown that people who eat a breakfast cereal high in fiber on a daily basis, reduces their risk of heart failure by 30%. This is in comparison to other foods eaten for breakfast. A breakfast bar should contain at least 5 grams of fiber. For an additional boost to your day, grab a piece of fruit such as an apple or pear.
Protein
Protein is a very important nutrient to have for breakfast. This is because it is digested slower than carbohydrates, so you will remain full for a longer period of time. Nutrition experts say you should consume between 75 and 100 grams of protein each day. Most breakfast bars contain more than the suggested amount of 5 grams of protein. To add more protein, drink a glass of low fat or fat free milk, or add an ounce of nuts to your breakfast menu.
Calcium
Your breakfast menu should contain at least 25% of your daily calcium needs. If you cannot find a breakfast bar that can provide that much calcium, drink some low fat or fat free milk, or a glass of juice fortified with calcium.
Let’s review what a good nutritious breakfast bar should contain.
* 15 grams of sugar or less
* 5 or more grams of fiber
* 5 or more grams of protein
* 25% of your daily requirement of calcium.
Remember, that you can add other food items or drinks to get you going and keep you going in the morning.
