April 8th, 2011
08:36 AM ET

How to build a healthy PB&J

Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist.

Question asked by Stephanie of Roswell, Georgia

My daughters ask for a peanut butter and jelly sandwich for breakfast several times a week, instead of the whole-grain cereal we offer them. This seems awfully sugary to me. Is this nutritionally OK?

Expert answer

This is a great question as I would hate to see parents avoiding peanut butter and jelly sandwiches (made the right way), as they potentially have a great deal to offer from a nutrition standpoint.

I would consider them a good substitute for whole grain cereal if that is what your children prefer. Your concern about your children's sugar intake is valid, as most of us consume far too many added sugars in our diets.

Here are my suggestions for building a healthy peanut butter and jelly sandwich for breakfast or any time of day (they make healthy after-school snacks too).

1. Start with whole grain bread (if your kids will eat it) - make sure that the first ingredient on the ingredient list is "whole grain."Try to avoid breads with added sugar (bread should not really have any) to keep sugar intake down.

If your kids refuse to eat whole wheat bread, try the new variety of whole wheat white bread that is a step up from the white bread that many kids prefer. It is also important to keep trying whole wheat bread with your kids, as foods often require repeat exposure for acceptance.

2. Go natural with nut butter - peanut butter (or any nut butter) is a healthy source of plant-based protein and fiber. Just try to choose natural varieties that don't have trans fats (partially hydrogenated oils).

Even though most regular brands contain only a small amount, you don't need any in your diet, and many of the major brands now have natural varieties that have no hydrogenated oils.

In addition, choose low-sodium varieties when you can and limit added sugar. I picked up a major brand label natural creamy peanut butter today that had only 80 mg of sodium per serving and 3 grams of sugar; and it tastes terrific!

3. Stick with spreads - I recommend choosing spreads or jams over jellies as they generally have less sugar and actually contain real fruit, not just fruit juice. Try to find products with fruit as the first ingredient. I could not find a product without added sugar (except sugar-free options, which I don't recommend for kids), so just compare labels and try to choose the lowest sugar possible.

I found a major brand that had 8 grams of sugar for 1 tablespoon. It is impossible just looking at the label to know how much of this sugar is added sugar, but you can probably assume that at least half is naturally occurring fruit sugar, so you are probably consuming only 4 grams of added sugar.

So the final stats for the sandwich are probably around 7 grams of added sugar (which is less than most major kids', and adults', cereals) and 4-5 grams of naturally occurring fiber (which is more than most kids' cereals and rivals many adult cereals).

In addition, you get 7 grams of plant-based protein (assuming 2 tablespoons) and healthy mono-unsaturated fat from the nuts. Add a glass of low-fat or fat-free milk and you have a very balanced and healthy breakfast option.

If you want to make sure your kids get fruit in the morning, try topping the sandwich with sliced bananas instead of jam or serve with an orange or a small glass of orange juice for an even more complete breakfast.

soundoff (123 Responses)
  1. Anne Lynch

    Regarding the PB&J, What is this your IF your kids will eat whole wheat bread?! My children were raised with whole wheat bread, it is the only kind we buy for sandwiches. They find white bread tasteless and mushy. Same with skim milk, as soon as they were old enough they drank skim, just like their parents, and find it more refreshing. Whats more, they have passed the same good health habits on to their children. They find a PB & J for breakfast actually holds them better until lunch time, than does cereal. We use whole grain cereal for snacks. Set a good example, and the kids will follow, and hopefully their generation won't have the chronic health issues the health industry and federal government is trying to deal with now.

    April 8, 2011 at 09:30 | Report abuse | Reply
    • Buster

      Yea, cuz cow milk is so good for you... simply amazing.

      April 8, 2011 at 10:42 | Report abuse |
    • Guin

      Your perfection is tarnished slightly by your self-righteousness.

      April 8, 2011 at 11:33 | Report abuse |
    • Justaguy

      Well said, and well lived. 🙂

      April 8, 2011 at 18:32 | Report abuse |
    • chloe

      @dom625: It is well accepted scientifically that animal product consumption can increase a person's risk of rheumatoid arthritis. Even if your predisposition to it is genetic, still your risk increases with animal product consumption.

      April 8, 2011 at 19:57 | Report abuse |
    • Lukekk

      @chloe Just a pet peeve, but one should always sight sources before and after making claims. One clinical test doesn't prove anything. You need conclusive evidence to support yourself.

      April 9, 2011 at 09:02 | Report abuse |
    • Yossarian

      Nutrition stories are always sure to bring the conspiracy theorists out of the woodwork.

      April 9, 2011 at 13:00 | Report abuse |
    • Mary J

      Geez. I can't believe so many people are coming out bashing milk. I assure you having your kids drink a glass of milk is MUCH better for their health than a soda. Lay off of Anne. It seems like she raised her children to have good eating habits. There are people in this world that don't rely on McDonald's to feed their children while handing them 2 liter sodas to wash it all down with.

      April 9, 2011 at 17:44 | Report abuse |
    • Jo

      "What is this IF your kids will eat whole wheat...?" Yikes! Guin is right, I feel like I should bow!

      April 9, 2011 at 19:59 | Report abuse |
    • charles s

      Get peanut butter that contains only peanuts. I like Smucker's Organic Creamy peanut butter. It has only peanut butter and a little bit of salt. I also like Smucker's Strawberry Organic Jam. Use whole wheat bread. Probably the most important thing is to start feeding kids only good PB and Jam from the beginning. If you start them on white bread with Skippy's PB; it is really hard to switch them over.

      April 9, 2011 at 22:01 | Report abuse |
    • Tim

      I like Chloe McCarthy's theories here... If your doctor has drank milk before he gives your child their immunization shot, not only will your child develop autism, but the doctors receptionist will develop skin cancer from handling the milk from the refrigerator.

      kudos to Chloe..or Billy's nutjob mother..as I'm sure you are called on the playground...

      April 11, 2011 at 00:11 | Report abuse |
    • me

      Well said! 🙂 You have to start training a kid's palette early. If they start off eating healthy they'll have healthier habits as an adult. I used to eat sugary junk and fatty foods all the time as a kid because I was allowed to, and gained so much weight. I stopped eating sugary junk long enough for my palette to change and now if I try to eat it I want to spit it out because it's too sweet. That's the proper reaction to most super-sugary foods.

      April 11, 2011 at 07:21 | Report abuse |
  2. piranhajoe

    Not taking into account peanut and gluten allergies, a peanut butter and jelly sandwich is probably better for breakfast than cereal. Real peanut butter is filling, with good protein, and keeps kids from getting hungry too soon. Costco actually has a great organic peanut butter that just has peanuts and salt as ingredients. The big trick to buying peanut butter is not to buy a jar labeled "peanut butter spread" but just says peanut butter. Jif, as delicious as it is, glaahhh... is not really good for you. Another option is to try other nut butters, like almond or macadamia butter.
    Bread is a different story. Sometimes, the "all-natural" bread uses three or four different types of sugars, like raisin juice, cane sugar, corn syrup or other things to disguise the different types of sweeteners. I gave up long ago and started making my own bread.

    April 8, 2011 at 09:43 | Report abuse | Reply
    • Ashwin

      chloe doesn't know what she's talking about. I'm a physician, and there isn't any water to the claims she makes. Sure, a study here or there my support some of her claims, but the results of a few small studies does not make something "scientifically accepted" as she claims. Don't listen to anything she says.

      April 9, 2011 at 14:56 | Report abuse |
  3. Cody

    Why plant-based protein but then cow milk? There is an array of plant milks just like there is an array of nut butters. We don't need milk anymore than we need trans fat.

    April 8, 2011 at 10:08 | Report abuse | Reply
    • dom625

      There is no such thing as "plant milk." Plants do not have mammary glands, so they cannot produce milk. You should call it "plant juice."

      April 8, 2011 at 10:18 | Report abuse |
    • Buster

      Amend Cody, Amen!

      April 8, 2011 at 10:42 | Report abuse |
    • Cole

      Right... We don't "need" the complete protein and calcium that's rich in milk. We could just avoid this easily accessible and rather tasty option and make this much more complicated than it needs to be and go with incomplete proteins and put ourselves at risk for low protein and calcium (also iodine) intake...

      Or, we could just drink milk. The wonderful staple that's been with us for millenniums. Of course, all of you know so much more than all that history and all the doctors and nutritionists of the world and think milk is bad.


      April 8, 2011 at 11:42 | Report abuse |
    • chloe

      @cole, Complete animal proteins are actually dangerous for humans and here's why. When you digest food, your body teaches itself how to break down any protein it gets into the individual proteins. If the body receives a complete animal protein, guess what it teaches itself how to do, it teaches itself how to break down animal protein, and guess what you're made of, animal protein. SO, when you eat animal protein, you are teaching your body how to break itself down. Usually your body can prevent itself from using this ability against itself, but if there is some challenge, stress or trauma, this ability can be disrupted, and the result is an auto-immune disease, which is a situation where the body is breaking itself down, such as rheumatoid arthritis. And you taught your body how to do it by eating "complete" animal protein. (There are other causes of auto-immune diseases but this is certainly one.)

      Since your body breaks proteins down into the individual proteins before recreating its own complete proteins anyway, it's safer to eat the "incomplete" proteins, since a variety of plant foods very easily provides a total of complete proteins, without the auto-immune risk of eating animal proteins.

      April 8, 2011 at 12:23 | Report abuse |
    • Bob Chase

      @dom625 "There's no such thing as "plant milk".

      What? Like coconut milk?

      Try again nitwit.

      April 8, 2011 at 12:31 | Report abuse |
    • chloe

      @cole, BTW, protein is so important for life, that it is EVERYWHERE. It's in just about every food that you eat. In the US, protein defiency does not exist. Protein deficiency is actually calorie deficiency. If you ate apples and sugar cubes, you would be protein deficient, but if you eat a normal variety of food, you will absolutely get enough protein.

      Meat eaters usually get double or triple the RDA for protein, which is not healthy. Interestingly if you eat a plant-based diet and get enough calories and eat a variety of foods, you get pretty much exactly the RDA for protein.

      April 8, 2011 at 12:59 | Report abuse |
    • Megan

      @Bob Chase
      Milk comes from mammals, technically. He's right, but he's getting caught up in semantics instead of the actual point. Plant milks aren't technically milks.

      April 8, 2011 at 13:05 | Report abuse |
    • dom625

      To Bob Chase: Coconut "milk" is not true milk. It is the juice from a coconut. For something to be classified as a milk, it must be produced by mammary glands. Who's the nitwit now?

      To chloe: Your body does not "teach" itself how to digest anything. You are born with a set of protein-synthesizing instructions in your DNA that code for everything from hair proteins to digestive enzymes. These enzymes will break down ingested proteins to form amino acids that will then be reconfigured into the protein that you require. And saying that rheumatoid arthritis is caused by eating meat is ridiculous. This is a disease that people are born with; it's not acquired.

      April 8, 2011 at 13:07 | Report abuse |
    • ams

      Seriously, Chloe? All proteins that people ingest (regardless of the source) are denatured and broken down into individual amino acid residues in the stomach. Low pH denatures pretty much any protein. It's not something that your body needs to be taught, it's simply the biochemical properties of proteins. Not like I'd know, or anything, being a protein chemist, right? Also, based on your theory, rice and beans (when eaten together make a complete protein, meaning, all the amino acids are present) also causes autoimmune disease.

      April 8, 2011 at 19:40 | Report abuse |
    • doofus

      The last time I checked, my SOY MILK was still produced from a plant.

      April 9, 2011 at 07:44 | Report abuse |
    • kirstyloo

      They call it soy milk to encourage you to use it to replace other animal derived milk products. Soy milk sounds better than soy fluid or soy juice. Neither of them would have as big of a market.

      April 9, 2011 at 17:05 | Report abuse |
  4. Tim

    I make my own nut butter in a food processor using unsalted peanuts, almonds. sunflower seeds and walnuts.It is about half peanuts. I add a little oil (canola or veg) and even less honey. My grandkids ask for "grampys" peanut butter. I like it on whole wheat bread with sliced apple or banana. It is a staple in our home.

    April 8, 2011 at 10:19 | Report abuse | Reply
    • Amy

      Tim, I do have a food processor, but can you please give me the specifics on measurements and such for your homemade spread? I'd like to try this instead of eating the "bad stuff." Thanks!

      April 8, 2011 at 13:27 | Report abuse |
    • 12-21-12

      If Tim doesn't respond, try googling it!

      April 8, 2011 at 23:55 | Report abuse |
    • Yossarian

      Tim, your recipe sounds very tasty indeed.

      April 9, 2011 at 13:02 | Report abuse |
    • Diane

      That homemade version sounds great! I think I'll have to whip up some of that fabulous "Grampy's" blend for myself!

      April 9, 2011 at 17:51 | Report abuse |
  5. rainlady9

    And why stop with jams? Cheese is wonderful with PB. Or make a poor man's hamburger – everything you put on a hamburger goes with PB. And for a truly evil treat – grilled PB & J (or cheese) – butter the outside of the bread lightly, and sprinkle a light amount of sugar, and grill. The sugar caramelizes and adds a delightful 'crunch'. And, if you really get tired of reading labels, make your own nut butters in your food processor.

    April 8, 2011 at 10:22 | Report abuse | Reply
    • Mary J

      So what you're saying is something like ketchup, mustard, and tomato would go with PB&J? That sounds like a concoction one would only eat if paid to.

      April 9, 2011 at 17:50 | Report abuse |
    • Mary J

      *CORRECTION: I meant to say "peanut butter" and not "PB&J"

      April 9, 2011 at 17:51 | Report abuse |
    • ewww

      that all sounds disgusting

      April 11, 2011 at 01:15 | Report abuse |
  6. luke

    give me a break....as if eating a PB&J with normal peanut butter and jelly is really unhealthy....im so sick of this healthy, must eat this, must eat that, crap. What is wrong with a normal PB & J sandwich? Poor kids cant even enjoy an American Past time anymore. As long as you set boundaries with junk foods/fast food, etc. kids can enjoy a treat once in a while. Are a couple PB & J's a week going to make them fat and unhealthy.....NOOOOOOO....this country is getting crazy with this health nonsense.....live your life

    April 8, 2011 at 10:47 | Report abuse | Reply
    • Valerie

      100% agreed!!!!

      April 8, 2011 at 12:31 | Report abuse |
    • Bob

      Exactly, there's really no reason to worry about the overwhelming obesity in our country and the fact that most children are so overweight they can't even walk to the park and play ball. Not that any of them would, much better to shove food down your throat as you sit in front of the tv and play video games.

      April 8, 2011 at 14:28 | Report abuse |
    • mother

      The obesity epidemic in children goes deeper than nutrition alone. 20 years ago kids weren't allowed to sit indoors all day long playing video games and in my home they still aren't. My children are told to go outside and play. End of story. Too many parents allow their child/ren to lounge around the house, eating all manner of junk food and are entertained by the television or however many video games they have in their home. My children eat a relatively healthy diet, but there are times when fast food gets eaten or sugary snacks are given, yet 3 of my children remain willow slim and are not an unhealthy bunch in the slightest.

      My family might not eat the perfect meal, and though I make a great deal of our food from scratch because I don't like additives, I don't obsess over it, and though we eat a fairly healthy diet, if you obsess over every little morsel of food that goes into your child's mouth, you might just end up creating a complex.

      April 9, 2011 at 03:08 | Report abuse |
    • Yossarian

      "mother," this country needs more mothers like you.

      April 9, 2011 at 13:08 | Report abuse |
  7. RM

    I'm with Luke! Good grief...just teach the kids to eat healthy, balanced food. There's so much, "Don't eat this" & "Don't eat that"! People don't even know what to eat anymore! No wonder kids and adults alike are so stressed out all the time!, they can't even relax and enjoy a freaking peanut butter sandwich without having a CNN news artical about it. Every time you turn around there's a "new" way to eat! Who can keep up??

    April 8, 2011 at 11:47 | Report abuse | Reply
  8. aubrie

    there is jam called "Simply Fruit". It is what it says it is. No sugar added and it's delicious. It has no artificial sweetners.

    April 8, 2011 at 11:59 | Report abuse | Reply
    • Karen

      Simply Fruit is sweetened with juice concentrate and is soo sweet. Try Smuckers low sugar line. It actaully tastes better.

      April 8, 2011 at 19:27 | Report abuse |
    • kirstyloo

      I agree with Karen. The Smuckers low sugar jam tastes like strawberries not sugar. My brother-in-law had it at our house a month ago and thought that it was homemade. He was actaully a bit disappointed that it was "just" Smuckers. I'm not so keen on the raspberry version as it doesn't taste as fruity. PS. There isn't any artificial sweetners in it.

      April 9, 2011 at 17:10 | Report abuse |
  9. Tova

    Yeah, this is ridiculous. I'm all for buying nutriuous food (ie. whole wheat bread instead of white, trying to go organic when affordable). But this constant worrying is ridiculous. If your kid eats a PB&J that is on white bread with masses of sugar once, or happens to eat a hamburger one day after school, it's not going to kill them. I know obesity is a big concern, but this is too far in the other direction.

    April 8, 2011 at 12:51 | Report abuse | Reply
    • Yossarian

      There's a condition called orthorexia. Basically, it means obsessing over eating the "right" thing. We seem to have a few sufferers here.

      April 9, 2011 at 13:09 | Report abuse |
  10. Elizabeth (Foodie, Formerly Fat)

    Whole grain bread that kids will eat is pretty easy to find with leading brands like Pepperidge Farm making a whole grain whole wheat that has 5 grams of protein and 4 grams of fiber per slice. Making your own jam and peanut butter is also an easy way to make sure you know what's going into what they eat. Before anyone rolls their eyes, it really is easy to do. Buy a bag of peanuts and put them in a food processor and press "on". In a couple of minutes you'll have peanut butter with zero additives. The jam is easy too if you have a good recipe.

    I recognize that some people think that paying this close attention to what kids eat is over doing it, but it really does create healthy habits by training their taste buds to recognize healthy food instead of fillers. Cooking at home is going to make everyone healthier.


    April 8, 2011 at 14:17 | Report abuse | Reply
    • Popeye

      Cheers to you. And cheers to home made peanut butter and other good stuff, canned, frozen or dried or freshly prepared right in your very own kitchen. Kitchens, that's what they are for.

      April 10, 2011 at 14:44 | Report abuse |
  11. Ruth

    Stores like Whole Foods and Sunflower have grinding machines where you can make your own peanut butter or almond butter on the spot. It's the best nut butter I've ever had. No added anything, just ground nuts. And you know there's nothing else in it because you grind it yourself.

    April 8, 2011 at 15:33 | Report abuse | Reply
  12. Betsy

    I can't believe he went through this whole thing about reducing the sugar in jelly and then told the parent to top it off with a banana or orange juice!?!?! Does he know how much sugar is in bananas and orange juice?

    April 8, 2011 at 15:44 | Report abuse | Reply
    • Nope

      *Added* sugar, the key is *added* sugar.

      April 8, 2011 at 17:39 | Report abuse |
    • Alan

      The sugar in whole fruit is not the same as refined sugar. Your body doesn't treat it the same either. Fruit does not spike your blood sugar level at all. I say throw the PB&J and the bread out the window and give your kids fruit for breakfast.

      April 8, 2011 at 21:03 | Report abuse |
    • Popeye

      I was scratching my head because he was basically saying the natural fruit sugars were good for the kids, but those natural fruit sugars are mostly fructose. I personally have no qualms about this sugar, but I am grinning at his statement knowing full well he has also preached about how bad fructose is for peoples health.

      April 10, 2011 at 14:47 | Report abuse |
  13. Nuse Lisa

    @chloe – where are the medical studies that prove meat protein causes auto-immune diseases? Auto-immune diseases lack definitive etiology which is why they're often chronic / incurable although symptoms are often treatable. How would you explain a life-long vegan with RA? I'm not disputing that specific foods can trigger exacerbations for many patients, just saying that choosing to avoid foods entirely may not prevent all ills.

    April 8, 2011 at 16:29 | Report abuse | Reply
    • Kim

      Vegetarians will pull out all sorts of amazing 'facts' to justify their way of life. Much like the Westboro Baptist Church members who use the Bible as justification for their bigotry.

      April 9, 2011 at 21:47 | Report abuse |
    • Lana

      Read The China Study.

      April 10, 2011 at 07:00 | Report abuse |
    • Kim

      Then read The China Study, debunked

      April 10, 2011 at 10:34 | Report abuse |
  14. Its all good

    I'm surprised that the "name brands" have 80mg sodium. Yikes! I just fed my kids a sandwich with almond butter I got at a warehouse store. Organic with 0mg sodium, and 2 g sugar. Not too hard to find.

    Betsy, I agree. I give my kids juice about once every six months. I really don't think it makes them feel good. Certainly not part of a breakfast!

    April 8, 2011 at 16:49 | Report abuse | Reply
  15. Steve

    Looking for a good brand of jam/jelly that doesn't have a ton of added sugar? Most of the supermarkets in my region (Northeast) carry Polaner All-Fruit jelly, which is delicious and as natural as you're going to get in the category. I've been a happy consumer of the stuff since I was little. Not sure what kind of distribution they have but if you see it, it's a pretty good bet. There are lots of reasonably healthy types of PB on the shelves these days but it's harder to find good J.

    April 8, 2011 at 18:11 | Report abuse | Reply
  16. Peanuts U. Sticky 111

    It might sound wierd, but if you place a slice of a fresh onion inside the PB & J, it really tastes great! My grandma passed this on from her mother. Delicious!

    April 8, 2011 at 18:45 | Report abuse | Reply
  17. ala-kat

    I have never been a fan of peanut butter. Peanuts, oh yeah, especially boiled, but not peanut butter. This article has given me pause to try it again (after more years than I will ever admit to). In the past few years I've been drawn to cooking and, to a lesser degree, nutrition. Better nutrition has just been a great side benefit of better tasting food. That and finding out that I really am a pretty good cook 🙂 Weight has never been my issue, and the thought of 'true' peanut (or other kind) butter sounds good. Just an observation on the sugars in fruit, it is high, but not added. I still do try to monitor their intake, b/c added or not, the sugars are still there. Balance is the key, if we can find it. And leave my milk alone, I am the original milk-o-holic.

    April 9, 2011 at 04:05 | Report abuse | Reply
  18. jld

    An interesting read is 'The China Study' by T. Colin Campbell. It talks about protein and cow's milk.

    April 9, 2011 at 08:32 | Report abuse | Reply
  19. The_Mick

    In other words, pick the expensive bread, peanut butter, and preserves and you're ok!

    If the rest of your diet is basically healthy, a PB&J made of not-so-perfect ingredients is just fine.

    April 9, 2011 at 12:49 | Report abuse | Reply
  20. Me

    Yeah cuz THAT'S why our nation is the fattest it's ever been :/

    April 9, 2011 at 15:11 | Report abuse | Reply
  21. Kim

    The time it would take this lady to make enough PB&J sammiches for her kids, she could have easily made a pan-ful of scrambled eggs and diced up some fruit for them. Protein, not carbs, is the way to start the day. Or even make a batch of hard-boiled eggs & some apple slices if they're in a hurry to get to school.

    April 9, 2011 at 21:45 | Report abuse | Reply
  22. Leopold IV King of Upper Swabia

    What is this PB&J that you speak of? I shall order peanuts, butter and nuts for all of my citizens!

    April 9, 2011 at 23:58 | Report abuse | Reply
  23. Is this News?

    ? is it?

    April 10, 2011 at 19:19 | Report abuse | Reply
  24. Linds

    Your kids will eat what you give them. Stand strong. You are the parent. You need to feed them real food. White bread is not real food. Hydrogenated Oils are not real food. Kids eat what you eat. If There is no option for unhealthy food then watch how quickly they will eat. Come on. You are training them for Real Life here.

    Peanut butter does not need Oil added, Sugar added, or Salt added. The peanut butter is hearty protein and healthy fats. The jam is antioxidants and sweetness for flavor.

    You can buy 100% Fruit Jam- they sweeten it with fruit juice. Still has sugar, but gives you the nutritional benefits of real fruit.

    You can spruce the simple sandwich up with dried fruit like craisins and raisins too.

    April 12, 2011 at 08:35 | Report abuse | Reply
  25. Jezzebell

    I was reading this as I munched on my last bite of PB&J thinking to myself "Thank God Ive been doing it right this whole time".

    August 14, 2011 at 15:03 | Report abuse | Reply
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.