We all know breakfast is important for everyone, but it is especially important for kids.
After a full night’s sleep it’s important to refuel the brain and body for the day ahead. Research has shown that breakfast improves attention, mental performance and memory throughout the day; helps make sure kids get their daily intake of essential nutrients; and can help maintain a healthy weight.
A healthy breakfast includes:
a serve of fruit for vitamins, minerals and fibre
whole grains for energy and fibre
dairy for calcium and protein, and to help build healthy bones and teeth
a drink to keep hydrated and alert
10 great breakfast ideas
Wholegrain cereal or porridge with skim milk topped with banana or berries.
Boiled eggs with Vegemite soldiers and a small fruit smoothie.
English muffin toastie – grilled tomato and cheese, plus a fruit smoothie.
Wholegrain toast with almond or peanut butter, tahini or honey topped with sliced banana, a few sultanas and cinnamon, plus a small tub yoghurt or glass or milk.
Fruit smoothie (milk, yoghurt, fruit and psyllium).
High-fibre crumpets with honey and sliced banana.
Baked beans on wholegrain toast with a small glass of diluted fruit juice (about 50:50).
Breakfast burrito – tortilla or wrap filled with scrambled egg, sliced tomato and grated cheese, plus a small glass of diluted fruit juice (about 50:50).
Healthy breakfast muffins
Bircher muesli (make the night before) with grated apple, mixed dried fruit and yoghurt.