Here are some Healthy Breakfast Ideas for the most important meal of the day. Breakfast means “breaking a fast” as the body needs a good “kickstart” for the metabolism to start working efficiently, especially for growing kids.
A good breakfast results in better concentration in the classroom, improved academic performance and better energy levels to start the day.
It’s even more important for children on Ritalin/Concerta, as these drugs reduce appetite throughout the day, so a good breakfast is imperative.
- Only give a maximum of two breakfast choices, thereby not allowing time to be wasted deliberating on too many choices!
- Always aim for dairy (milk/yoghurt/maas) or protein (cheese/peanut butter/egg/baked beans) or both.
- Aim for lower GI (Glycaemic Index) starches, to help with satiety e.g. Plain oats porridge, All-Bran Flakes, original or wholewheat Pronutro, FutureLife etc. Visit www.gifoundation.com for more examples of low GI cereals. Remember, one can always add a little cereal on top of oats for more texture variation.
- A yoghurt and fruit option or even a smoothie (whole fruit, yoghurt/milk and sneak in a little Pronutro/FutureLife and then blend together). Dried fruit is also different as a topping to sprinkle onto yoghurt/oats.
- Toast: aim for the wholegrain/low GI varieties. There is even a low GI, high fibre, white option available now.
- French toast combined with a small yoghurt or piece of fresh fruit.
- Fruit juices: although these are quick and easy, always dilute them with water 1:1 as they are very high in sugar and wreak havoc on the teeth in their pure form.
- Plain, fresh fruit is your best bet and is more cost effective, especially if using seasonal fruit.
Source: Julie Peacock, Registered Dietitian
For more information and ideas on Healthy Breakfast Ideas for Kids please contact Julie on the links below.
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