Why is a healthy breakfast so important?
- The first meal of the day is the most important meal of the day.
- Skipping breakfast can harm a child’s growth and development.
- Encourage your child to eat a well balanced breakfast.
- Encourage your child to eat a healthy breakfast.
How can I encourage my child to have breakfast?
- Be a good example and eat breakfast yourself. Children are great mimics.
- Try and get up early enough to allow time for breakfast.
- Ideally, sit down to eat, but for children with concentration difficulties this may not be practical. Don’t worry-the fact that they are eating something is what is important.
- You don’t have to prepare elaborate breakfasts. Stick to simple, nutritious foods that are quick and easy to prepare and eat.
What should we include at breakfast?A complete and balanced breakfast should provide 20-25% of daily calories. Just like other meals, try to eat a variety of foods including:
- Grains (breads and cereals):
- Fruit and vegetables:
- Milk, cheese and yogurt:
In addition, favourites like jam and honey- in moderate amounts can add extra calories needed for energy.
Ideas for a quick to prepare breakfast.
- Baked beans on toast with grated cheese on top.
- Cheese on toast or toasted sandwich. Try ham and cheese or cheese and tomato.
- Bowl of fruit salad topped with a pot of yogurt.
- Boiled egg and toast soldiers with butter and Marmite.
- Cereals with chopped fruit.
- Home made fruit smoothies or milkshake. Try banana or mango and strawberry.
- Poached or scrambled egg, maybe with added ingredients like tomato, mushrooms, cheese or ham.
- Eggy bread: dip bread in a beaten egg mixed with 2 tablespoons of milk and fry until golden.
Tips for breakfast when time is short.
- Serve instant porridge, to which you can add dried fruit, chopped banana and honey.
- A fruit smoothies could be shop bought to save time.
- Toast with either peanut butter, honey, jam, creamed cheese or marmite.
- Toasted bagel, muffin or crumpet with a favourite topping.
- Sandwiches and filled wraps can be good for breakfast too. They could be made the night before, ready to be grabbed in the morning.
- Offer a glass of milk if your child doesn’t eat cereal.
Getting your child to eat something for breakfast is what counts. Changing their current preferences to a healthier option may take a bit of time, but keep persevering!