When it comes to bread, many parents will stock up on their babies at home.
Sometimes in a hurry, breakfast is too late to prepare, and bread becomes a more convenient emergency plan; When I go out to play, I will also bring some small bread for my children as a snack, which is both hungry and delicious.
But not all bread is suitable for children to eat.
Some breads look unremarkable, but in fact, they have a lot of sugar, oil and salt added to them, which is full of calories and unhealthy, but parents can easily tell the difference.
Let's guess, which of the following three breads do you think is unhealthy sugar and oil bomb?
Unbelief? Let's take a closer look.
3 types of bread with super-polysaccharides, oils, and salts.
is the hidden Healthy Assassin
The three types of bread in the above ** are exactly the 3 types of healthy assassins that we usually tend to ignore:Puff pastry, stuffed bread, fried bread.
Although the three types of bread on the market have different tastes, butHigh in fat, sugar, and sodiumIt can be said that it is an unchanging configuration.
We asked a nutritionist to roughly estimate the calories, sugar, oil and salt content of the three types of bread based on the products on the market and their production process
The first category: stuffed bread
Representatives: chocolate sandwich bread, meat floss bread, coconut bread.
Calories: 400 500 kcal
Sugar: 30-60 g
Fat: 20-25 g
Sodium NRV%: 11% to 17%.
Stand cool Hero.
The problem with this kind of bread is mainly hidden in the filling, if the filling wants to be silky soft and not dry, you have to put oil, and you need to put a lot of oil, and nearly 30 g of oil in 100 g of bread is not unusual.
And some of the popular chocolate fillings and desiccated coconut fillings for children are even more amazing, the fat content of chocolate and desiccated coconut itself is not low, but the taste is very average, and in order to be delicious, you have to add sugar.
Swipe left and right to view.
The meat floss filling is even more exaggerated, in addition to adding more sugar and oil, it is still a large addition of edible salt.
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If you eat 100 g of such sandwich bread, your child's intake of sugar, oil, and salt will be almost exceeded.
The second category: shortbread
Representatives: croissants, croissants, pineapple buns, torn buns, Danish buns.
Calories: 330 450 kcal
Sugar: 50-60 g
Fat: 10-25 g
Sodium NRV%: 10% to 25%.
Stand cool Hero.
Many parents may think that this kind of bread looks clean, how can it be unhealthy?
In fact, whether it's a crispy crust or layering, it's inseparable from a lot of oil. This type of bread is usually made with a ratio of fat to flour that is not less than 1 : 2, that is:Half of the bread that the child eats is full of fat.
And in order to facilitate the shaping of bread, it is commonly used in processingSolid, saturated fat-high oils, such as: butter, lard, etc., and even shortening, hydrogenated vegetable oil, refined vegetable oil, cocoa butter substitute and other processed oil ingredients will be used, which not only cannot avoid saturated fats, but also may bring trans fatty acid intake.
A croissant of any choice has a fat content of 281 g 100 g, and the added butter is still higher in saturated fat.
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According to the recommendations of the Dietary Reference Intakes for Chinese Residents 2023 Edition (DRIS2023):
3 5-year-old children should limit their daily intake of saturated fatty acids to less than 10 12g.
And if such a 100 g bread is eaten, the child's saturated fatty acid intake in a day is already very easy to exceed.
Category 3: Fried bread
Representative: Donuts.
Calories: 380 420 kcal
Sugar: 40-50 g
Fat: 18-25 g
Sodium NRV%: 11% to 21%.
Stand cool Hero.
Many parents may think that the problem with doughnuts is mainly frosting and chocolate crispy, but the truth is not that simple.
Most donuts are freshly made and sold, and many don't have ingredient and nutrition facts information. But from a technological point of view,Donuts need to be fried before bathing in syrup, sprinkled with powdered sugar, and in some cases, filled with cream.
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It is not difficult to imagine that this kind of bread is properly high in calories, fat and sugar. And many donuts are tempting enough just to look at, and there are no children passing by who are not hungry.
Once children have tasted this faty, sweet and delicious taste, they will easily become addicted to plain bread.
In addition to the problems of high fat, sugar, and salt, the above 3 types of bread may also existMassivelyProblems with food additives.
The long list is full of additives.
Shoot yourself.
Although the names of the complex and unfamiliar compounds in the ingredient list are also food additives that are suitable for consumption, from the perspective of cultivating natural and healthy tastes, we do not recommend choosing bread products with too many additives for children.
So as parents, how should we choose? You can't just give your child 100% whole wheat bread that is hard and unpalatable, right?
A bread suitable for babies every day
Teach you to choose this way
When choosing bread for your baby, you should remember a big principle -Bread with a nutrition label is preferred.
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In this way, we only need to look at three o'clock to pick the right bread for the child
Look at the name: choose soft bread or hard bread.
According to the national standard GBT20981-2021, bread includes several categories, such as soft bread, hard bread, shortbread and prepared bread.
The few that we mentioned earlier that are not very recommended are basically shortbread and seasoned breadWe recommend choosing softbread and hard bread for children, which are relatively healthier
Generally, there will be such information prompts in the product name or product type on the packaging, so you can pay attention to it.
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Look at the ingredient list: the simpler the better, and the natural ingredients should come first
The higher the ingredient in the ingredient list, the higher the content.
Therefore, the higher the nutritional, healthy and natural ingredients, the better, and the lower the ranking of saturated fats, added sugars, food additives and other ingredients, if any, then the lower the ranking, the better.
Note: Also screen out some ingredients that cannot be given to children, such as alcohol, etc.; Children under the age of 3 should also avoid products containing chocolate or cocoa, as they may contain caffeine.
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Look at the nutrition facts list: choose more protein, less sugar, oil and salt
According to the national standard, the nutrition facts list must indicate the content of energy, protein, carbohydrates (sugars), fat and sodium.
When we choose, we can compare the same kind of bread.
Refer to the data given in the "Chinese Food Composition Table 2009".Protein is better than the mean, while other fats, carbohydrates (including added sugars) and sodium are better than the mean.
Energy and nutrients（/100 g）
Mean content
Energy kcal
Protein g
Fat g
Carbohydrate g
Sodium mg
There are many parents who like to buy freshly made bread from the bakery, thinking that it is fresher, but most of the freshly made bread does not have food labels, and it is difficult for us to judge how much the content of various ingredients is.
Of course, if the regular bakery at the door can sell it on the same day, and the ingredient list and nutrition facts list information are also clearly marked, we can also choose relatively healthy bread for children according to the nutritional information on the label.
Finally, we also asked a dietitian to help you recommend several relatively nutritious and healthy soft and hard breads, so that you can choose with confidence.
Hollyland Oatmeal Chia Seed Small Square Toast (Sliced Bread).
Protein:11.4 g
Calories:265 kcal
Fat:3 g
Carbohydrates:44.5 g
Sodium NRV%:
Shelf life:5 days at room temperature.
The ingredients are more natural and rich in dietary fiber (58 g 100 g), high protein content, low fat content, low sodium content.
The same series also has whole wheat barley, whole wheat germ, rye chia seed, nut rye and other flavors to choose from.
Yurakushima A few simple whole wheat thick toast (sliced bread).
Type:Soft bread.
Protein:10.5 g
Calories:295.4 kcal
Fat:7.9 g
Carbohydrates:40.8 g
Sodium NRV%:
Shelf life:21 days at room temperature.
The ingredients are more natural, 50% of whole wheat flour is added, it is a real whole wheat bread, with the addition of prebiotic ingredients fructooligosaccharides, and the protein content is also good.
Note: This is slightly higher in sodium, so pay attention to the combination of foods.
Early in the morning Whole wheat toast bread
Type:Soft bread.
Protein:6.8 g
Calories:203 kcal
Fat:0 g
Carbohydrates:46.5 g
Sodium NRV%:
Shelf life:Refrigerate at room temperature for 5 days.
Freeze for 20 days.
Whole wheat flour is 50% natural in composition, 0 fat, and low in sodium.
The same series has 50% whole wheat toast and 99% whole wheat toast, and from the taste consideration, 50% is more acceptable to children.
Bicui Garden Whole wheat soft bread (whole wheat bread).
Type:Soft bread.
Protein:12 g
Calories:298 kcal
Fat:1.5 g
Carbohydrates:58 g
Sodium NRV%:
Shelf life:30 days at room temperature.
Whole wheat flour is 50% natural, low in fat and sodium, and rich in dietary fiber such as oatmeal and flaxseed.
Early in the morning with black sesame bagel bread
Type:Hardbread.
Protein:11.4 g
Calories:296 kcal
Fat:5.3 g
Carbohydrates:50 g
Sodium NRV%:
Shelf life:Refrigerate at room temperature for 5 days.
Freeze for 20 days.
The ingredients are simple and natural, the sodium content is low, no butter or cream rich in saturated fat is added, the fat content mainly comes from nut ingredients such as sesame and walnuts, and the nuts have been ground into powder and added, which is safer for children to eat.
There is also an American whole grain bagel (tough) in the same series, which is relatively healthier than wheat flour.
Borgia Multigrain French baguette
Protein:12.7 g
Calories:300 kcal
Fat:1.6 g
Carbohydrates:57.6 g
Sodium NRV%:
Shelf life:4 7 days at room temperature in October.
11 10 days at room temperature in March.
The ingredients are simple and natural, and it is a low-fat and high-protein category in bread.
Baguettes usually have a high sodium content, so it is important to use less sodium-containing condiments such as salt when pairing them with other foods to control the total sodium intake.
The following are some breads with fewer added ingredients, although they are not as clean as white toast, but the ingredient list is relatively natural, there are few food additives, and occasionally give some to children to eat, which will not cause too much health burden.
Seven Little Seven Good Morning Cow High Calcium Butter Fresh Milk Toast (Milk Flavor).
Protein:12.6 g
Calories:368 kcal
Fat:14.3 g
Carbohydrates:46.8 g
Sodium NRV%:
Shelf life:21 days at room temperature.
The ingredients are relatively natural, with fewer food additives, rich in calcium (300 mg 100 g), high in protein, and added with DHA algal oil.
Wang Liang Extra thick milk shredded bread
Protein:7.8 g
Calories:345 kcal
Fat:14.8 g
Carbohydrates:43.6 g
Sodium NRV%:
Shelf life:7 days at room temperature and 30 days freezing.
The ingredients are relatively natural and there are fewer food additives.
Note: This sodium content is slightly higher, so pay attention to the use of sodium-containing condiments such as salt as little as possible when pairing it with other foods at the same meal to control the total sodium salt intake.
References
1] Chinese Nutrition Society. Dietary Reference Intakes for Chinese Residents (2023 Edition).Beijing: People's Medical Publishing House, 2023
2] "GBT20981-2021BZ General Rules for Bread Quality".
3] GB7099-2015 National Food Safety Standard for Pastries and Bread
4]freeman cr, et al. impact of sugar on the body, brain, and beh**ior. front biosci (landmark ed). 2018 jun 1;23(12):2255-2266.
5]mcdougle m,te al. separate gut-brain circuits for fat and sugar reinforcement combine to promote overeating. cell metab. 2024 feb 6;36(2):393-407.e7.
6] Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention. Chinese Food Composition List Standard Edition 2nd Edition Volume 1 [M].Beijing: Peking University Medical Press, 2009
7] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2022).Beijing: People's Medical Publishing House, 2022
Experts in this article
Zhang Haiying
Partnering Experts. Registered Dietitian.
Master of Public Health, West China School of Public Health, Sichuan University.
Gu Chuanling
Audit Specialists. The first batch of registered dietitians in China.
Master's Degree in Nutrition and Food Hygiene.
Planning and production
Curator: Astro Boy.
Executive Producer: Vigorously.
Title picture**: Standing cool Hailuo.