How to Pick a Bread for Your Kids

Choosing a bread seems like a daunting task given the wall to wall choices. There are just so many and each one is plastered with messages that make them seem healthy. So, where to begin? The healthiest breads are generally fresh baked breads or ones that have to be refrigerated. Those are the ones that go bad the quickest because they have NO preservatives. They are just some variation of flour, water, yeast and salt (and possibly some seeds). But, obviously, for most of us, we are not running to buy fresh baked bread every few days. Packaged breads can be a great way to make a quick, healthy breakfast or lunch and get some whole grains and nutrients into your child’s diet. And, there are packaged breads that are still good choices!

So, the first place to start with bread is the ingredient list. Keep in mind that most commercially packaged breads have a combination of dough conditioners, emulsifiers, preservatives or other unhealthy ingredients to help with texture and extending shelf life. So, look for one with a short ingredient list (unless it has a ton of seeds and different whole grains in it).

-Choose one where the first ingredient is a whole grain such as whole wheat flour (not some other variation on these words). Whole grains have the entire grain intact which is where most of the nutrition is found. Enriched wheat flour and white wheat flour are NOT whole grains and have been stripped of most of their nutrition.

-Avoid breads with lots of preservatives and additives such as calcium propionate, DATEM, ADA or BHT or hydrogenated oils (aka trans fats).

-Check the added sugar. Many breads have switched to sugar instead of high fructose corn syrup, but make sure to check where sugar (or some form of sugar like molasses or honey) is listed on the ingredient list. The first ingredients are the ones that make up most of the food. Ideally, bread should have 1 - at most 2 grams sugar/slice.

-Next check how much fiber is in the bread. Just because a bread is brown, does not make it healthy. Many companies use caramel coloring (not healthy) to make the bread appear to be whole grain. Choose one with at least 2 grams of fiber/slice.

-Also, look at sodium content. Some breads have much higher amounts of salt than others (upwards of 200 mg/slice). It’s best to choose ones with less than this amount.

Bread doesn’t need to be organic. But, often times, the organic breads are the ones that do not have preservatives and have cleaner labels.

CONFUSING TERMS:

enriched - this means vitamins and minerals are added back to the bread. This usually occurs in breads that are NOT whole grain.

multigrain - this means that there are a variety of types of grains, but it doesn’t necessarily mean it is healthy or whole grains.

whole grain - this can be on the package even if the bread is not all whole grain. Look for breads that say 100% whole grain or whole wheat.

Best Choices

Ezekiel’s Food for Life

Sprouted breads like Ezekiel’s Food for Life are definitely one of the best choices. There are clean ingredients, lots of nutrients and no preservatives. That’s why you will find it in the refrigerated or freezer section of the store. The taste can be tough for kids though, so try the cinnamon raisin flavor for a more kid-friendly option.

Alvarado St Bakery

Made with high quality ingredients, lots of protein and no junk, this is a great option for a healthy bread. There are a variety of flavors as with most other breads, so make sure to try more than one to find a type that works for your family.

Dave’s Killer Bread

This is a great option for a high fiber bread with a clean ingredient list (and, it is not found in the refrigerated section). And, because it’s not as grainy as some of the sprouted breads, it’s definitely more appealing to most kids. It’s high in protein and fiber and one of my go to choices.

Rudi’s

Another solid option for packaged bread with clean ingredients. It’s high in fiber, moderate in sodium and sugar and without trans fat. This is also a good one for kids with a lot of allergies since it is free from many. (Make sure to check the packaging for more details).

Runner-up Choices

Arnold Organic 22 Grains Seeds

This is one of those where I find it so tricky. Doesn’t it look amazingly healthy? The ingredients are pretty clean without any preservatives or artificial flavors and lots of organic whole grains. It does however, contain soybean oil (not the best choice of oil) and is higher in sugar and sodium than I would like. But, for many kids who find the taste of the other breads difficult, this is a good compromise because of the added sweetness but still packed with fiber and nutrition.

365 Whole Wheat Sandwich Bread

Another decent choice for packaged bread if you aren’t into the taste of the sprouted breads. This bread contains a good amount of fiber, moderate sodium, slightly higher than I would pick for sugar, but without a lot of the junky ingredients to help preserve bread or condition the dough.

Arnold’s 100% Whole Wheat

So, this is where it gets confusing. This Arnold’s bread is another pretty good choice. The ingredient list is relatively short for a packaged bread and there are no artificial preservatives, though there are a lot of soy ingredients and natural flavors (whatever that actually is). Compare this to the next Arnold’s bread pictured below.

EXAMPLES OF BREADS to AVOID

Arnold Stone Ground

Ingredients: Stoneground Whole Wheat Flour, Water, Wheat Gluten, Sugar, Soybean Oil, Yeast, Cracked Wheat, Molasses, Salt, Preservatives (Calcium Propionate, Sorbic Acid), Mono And Diglycerides, Datem, Grain Vinegar, Ethoxylated Mono And Diglycerides, Soy Lecithin, Reb A (Stevia Leaf Sweetener), Calcium Sulfate.

Bolded ingredients are either preservatives or less than healthy ingredients. While Stevia is generally recognized as safe, it is not my choice of ways to sweeten foods for kids.

Other Options

Canyon Bakehouse

This is a great option for those following a gluten-free diet - both taste-wise and ingredient-wise.

Vermont Bread Company

One of the few bread options for those with a milk allergy (always check packaging and manufacturer information as it can always change).

These opinions are my own and not sponsored in any way. This list is not meant to be comprehensive, but rather a way to understand what to look for when purchasing bread. Have a question about a bread not pictured here? Message me on instagram @greengrownmeals.