Healthy Breakfasts

Kids regularly need Healthy Breakfasts --- find out why + a Breakfast chart + eating strategies & helpful tips on food choices.

Breakfast is the most important meal of the day - and the meal most often skipped.

Adults skip breakfast for a wide range of reasons, including not feeling hungry, lack of time, and a dislike of "breakfast foods''.

Establishing the habit of eating breakfast in childhood is very important. A good example should be set by the whole family in order for our children to develop good habits, just like any other behaviour. (You can’t expect your child to develop the breakfast habit if you don’t eat breakfast yourself).

Have you heard the expression:

 

Adelle Davis

Why is breakfast so important?

There are many reasons why we promote breakfast as being the most important meal of the day:

• Generally there is a long break between the evening meal and breakfast. The name of this meal comes from the long period without food - i.e. you are "breaking your fast" from dinner the night before. At this time it is important to refuel your body to kick-start the day. Overnight glucose (sugar) stores tend to be depleted and to ensure your energy levels are back on track it is important to eat breakfast. Children need to refuel to help them cope with their energetic day ahead.
  
   
• Studies show that breakfast helps with weight control. Eating breakfast means you are more likely to snack less during the day. Children who don’t eat breakfast may graze during the morning, eating more energy than they need. Also at school they may be more inclined to eat all of their lunch at morning break leaving them with nothing to eat at lunch time, leading to hunger and more snacking after school.
  
   
• It is also a well documented fact that breakfast is important for concentration and mental performance. We all want our children to be able to concentrate and perform to the best of their abilities at school.
  
   
• Breakfast is also one of our three main meals each day. If you skip this meal then you are at higher risk of not getting adequate nutrients from your diet. Breakfast foods typically tend to be a great source of fibre, carbohydrate, and a wide range of vitamins and minerals.
   

Ideas & Helpful Tips

The goal is for your child to regularly eat a nutritious breakfast. But what can you do if your child doesn’t eat breakfast? Remember new habits do not always happen over night, so don’t give up if this is proving difficult.
 

• Always make breakfast part of the morning routine – if you miss it sometimes then it will not seem important.
  
   
• Avoid distractions – DON’T turn on the TV !
  
   
• If you have the time it may help to sit at the table while your child is eating – they are less likely to get distracted if they have your company.
  
   
• Some children may need some time between getting up and having breakfast – don’t rush them straight to the table. It can actually be more relaxing for them to have got dressed and organised, then to sit and enjoy the meal.
  
   
• Encourage eating something small – the important thing is to eat something at this time, perhaps a piece of fruit. Once the routine is established it is easier to increase the range or volume of foods eaten.
  
   
• If your child only eats a small amount of food at breakfast they may need an early morning tea – choose a filling, satisfying food (such as a small sandwich, a pottle of yoghurt, fruit, crackers and cheese) rather than something like sweet biscuits.
  
   
• If you are really struggling to get your child to eat before school, try a fruit smoothie or consider giving them something to eat on the way to school, such as an extra sandwich or breakfast bar and a piece of fruit.

 

Breakfast choices

Breakfast choices can include a wide range of things. Using foods that are quick and easy to prepare helps with the morning routine - it also encourages older children to prepare their own breakfast.

Breakfast cereals

Breakfast cereal is a great option as milk is usually added to a breakfast cereal, so this becomes a good balanced choice –

• the cereal gives some energy in the form of carbohydrate and can also be a source of fibre
• the milk adds both protein and calcium
• some breakfast cereals also have extra iron, calcium and/or vitamins added.
• on cold days warm up the kids with porridge or other cereal with warm milk

You can add yoghurt and/or fruit to the cereal as well, to add some natural sweetness. (Remember sugar does not need to be added, as often the breakfast cereal, yoghurt or fruit has more than enough sugar content already).

Suitable choices include

Porridge, weetbix (or wheat biscuits) , cornflakes (whole grain ones are available and suitable for children under 5), fruit bix, rice bubbles, natural muesli (for over 5 year olds, as the fibre content is too high for younger children).

Save the sweet cereals such as Coco Pops, Nutragrain or Fruit Loops for treat type choices – no more than once a week.

Bread based choices
 

Again there is a wide range of choices. If your child does not like the wholemeal or wholegrain options consider using fibre-enhanced white bread. Make sure that any fat spread, such as margarine or butter, is spread thinly, or avoided entirely.

Suitable choices include

Bread, toast, fruit toast, crumpets, bagels, English muffins.

Top with a spread of your choice or consider chopped or mashed banana, sliced tomato, avocado, or a thin slice of cheese.

Fruit

This can be raw or canned (look for the ones canned in natural juice to keep sugar levels down) and don’t forget about the lovely range of frozen berries available all year round from the supermarket.

Fruit on its own may not provide very long lasting energy; therefore consider serving it with a breakfast cereal, piece of toast, or with a pottle of yoghurt.

Yoghurt

This is a great source of calcium and protein. For a quick easy breakfast turn it into a smoothie with some fresh, frozen or canned fruit added to it.

Cooked options

Great if you have the time and also great on cold winter mornings. Fast, economic options include:

• Baked beans or spaghetti on toast
• Egg – scrambled, poached or boiled
• Creamed corn on toast
• Pancakes – can be made ahead of time and heated through (also available ready made at the supermarket). Top with fruit and yoghurt, or add a little maple syrup for a treat (no need for extra butter / margarine).

Don’t forget a drink

Such as milk, water or diluted fruit juice.

Enjoy!

Printable PDF

Please find attached our Breakfast Chart for you to print out and stick on your fridge.  These simple recipes should help your children make healthy breakfast choices.

Other Useful Articles

For some great ideas on refuelling your kids at lunch by filling up those lunch boxes see our Kiwi Families article School Lunches

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Fiona Boyle is a registered NZ dietician and nutritionist. She has worked as a dietician for 18 years, both in a hospital setting and in private practice and she is passionate about healthy nutrition for all age groups.
 

Fiona is also the mother of two young girls.
Read more about Fiona and her wealth of knowledge and experience in our Panel of Experts.

Article Healthy Breakfast written by Fiona Boyle.