You have heard it all before: kids who eat breakfast are less likely to snack eat unhealthy food later in the day, are less likely to be overweight, have more energy and can concentrate better at school. Yet, children (and adults) failing to eat a healthy breakfast is still one of the most common issues I see in my practice!
So what should a healthy breakfast include?
- Protein for satiety. Protein helps make you feel fuller for longer, reducing tendency to snack on less healthy foods during the rest of the day. Examples of foods high in protein: milk, yoghurt, cheese, nuts and seeds, legumes like baked beans, eggs (as well as meat, chicken, fish less commonly eaten at breakfast time).
- Low GI or wholegrain breads and cereals for fibre and satiety. Wholegrain breads and cereals tend to have a lower Glycaemic Index (GI) than refined varieties, resulting in a smaller and more prolonged rise in blood sugar levels, which increases satiety and again reduces likelihood of snacking on less healthier options during the rest of the day. Wholegrain breads and cereals are also great sources of fibre, important to keep bowels regular as well as many health benefits such as lowering cholesterol, reducing risk of cancer etc. Many people do not eat enough fibre in their diet, resulting in sluggish digestion. Starting the day with a good wholegrain cereal like natural muesli or porridge can help to maintain good digestion. Examples of wholegrain or low GI breads and cereals: wholemeal, rye or heavy grain breads like Burgen, porridge, natural muesli, weetbix.
- Not too much sugar. Look for cereals with <10g sugar per 100g or <20g sugar per 100g if contains fruit.
- A serve of fruit (or vegetables).
- A good opportunity to include Calcium such as dairy (milk, yoghurt or cheese) or calcium fortified milks (almond, rice, soy, oat).
Healthy Breakfasts for Kids (& Adults):
- Wholegrain cereal with milk, chopped fruit such as banana or berries, or pureed or tinned fruit (in fruit juice not syrup). E.g. wholegrain cereals include: natural muesli, rolled oats (e.g. porridge), Weetbix, Shredded wheat, Be Natural.
- Hot porridge with milk, chopped banana or berries
- Raisin bread or fruit loaf with ricotta or cream cheese and chopped banana or strawberries
- Yoghurt topped with muesli and chopped or tinned fruit (in fruit juice not syrup)
- Baked beans with wholegrain toast
- Wholegrain toast with boiled/poached/scrambled eggs
- Wholegrain toast with vegemite or honey or jam and glass of milk or tub of yoghurt
- Toasted English muffin or bagel with avocado and glass of milk
- Wholegrain toast with peanut butter and chopped banana
- Home-made Fruit Smoothie – blend milk, yoghurt, soft fruit (e.g. banana or berries) and Tbsp of LSA or chia seed.
- For an on-the-go breakfast, take a piece of fruit and tub of yoghurt.
