Every parent knows breakfast is the most important meal of the day, but getting your children to eat it can be difficult – especially when you have a busy household.
It’s important to make an effort because children who eat breakfast tend to be healthier, more likely to participate in physical activities and keep their weight in check. This is because they are not famished by lunch time and are less inclined to fill up on high-calorie foods or overeat. They also perform better at school because they have refuelled and are therefore able to concentrate on their given tasks.
Here are some tips for getting breakfast back on the menu in your home.
Have a family discussion about what everyone likes for breakfast. It may be that one child is happy with Weet-Bix, but another might prefer muesli which isn’t on the shelf. Be flexible about what your kids eat and let them have their own preferences.
Put a chart on the fridge with breakfast options. Sometimes children get bored with the same old thing and can’t think of an alternative, so creating 10 breakfast ideas can give them a chance to change and get interested in eating breakfast again.
An ideal breakfast has three components – carbohydrates such as cereal, grains, wholegrain bread, fruits and vegetables which give immediate energy; proteins such as eggs, meat, peanut butter and yoghurt kick in later to sustain energy levels; and fibre found in fruits, cereals and bread helps your child feel full and discourages overeating. So try to make sure your child is getting these three components.
Take the rush out of breakfast preparation by getting everyone up earlier – even 10 minutes can make a difference. Sitting down as a family to breakfast is a great idea but not always possible. Having one parent supervising breakfast while the other takes care of making lunches can be a sensible use of time. If you are a single parent, being there for the breakfast preparation can be helpful and then do your other stuff while the kids are eating.
Be a breakfast role model. Throwing down a cup of coffee and eating nothing yourself is hardly practising what you are preaching. Even having a piece of toast with that coffee is sending the right message. Prepare the night before by laying out breakfast foods and sorting bowls and cutlery.
Have a fast-food option for your children such as bags of trail mix, yoghurt, fresh fruit or smoothies which can be consumed on the run if necessary. No matter how organised you are, some kids are going to need a breakfast which travels with them if they have sports practice before school or are on school crossing patrol. A banana and peanut butter sandwich on wholegrain bread is an ideal pack-and-go breakfast – or a banana and a pottle of yoghurt.
Some children genuinely aren’t hungry in the morning, but will happily drink something. Make nutritional smoothies with milk, yoghurt and fresh fruit.
Breakfast bars or drinks bought at the supermarket may not be the best nutritional option for your child compared to food prepared at home, so use only in an emergency. oany have high levels of sugar, additives and preservatives you won’t find in fresh food.
Think leftovers. oany kids will happily eat heated-up fried rice or spaghetti bolognaise and it’s just as good for them as cereal or toast.
In the weekends, bring back some of the allure of breakfast with pancakes, fry-ups and waffles. Breakfast can be fun and special occasions like these make it a good experience, not something children feel is a job they have to do.
And don’t forget how important it is to set a good example. Let your kids see you making time to enjoy breakfast every day. Even if you wash down some whole-wheat toast and a banana with a glass of juice or milk, you’re still showing how important it is to face the day only after fuelling your brain and body with a healthy morning meal.
Nutritious breakfast ideas
Wholegrain cereal topped with fruit and a cup of yogurt
Wholegrain waffles topped with peanut butter, fruit, or ricotta cheese
Wholewheat pita stuffed with sliced hard-boiled eggs
Hot cereal topped with cinnamon, nutmeg, allspice, or cloves
Peanut butter on a wholegrain bagel with fresh fruit (banana or apple wedges) and low-fat milk
Breakfast smoothie (low-fat milk or yoghurt, fruit, and a teaspoon of bran, whirled in a blender)
Vege omelette with whole-wheat toast and orange juice
Bran muffin and yoghurt with berries
Hummus on wholewheat pita and milk
Lean turkey on a toasted English muffin with fresh vegetable juice
Heated leftover rice, mixed with chopped apples, nuts, and cinnamon, plus a glass of fruit juice
Low-fat cream cheese and fresh fruit, such as sliced strawberries, on wholegrain bread or a wholegrain bagel
Shredded cheese on a wholewheat tortilla, folded in half, microwaved for 20 seconds, then topped with salsa
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