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Kids breakfast tips

Keep breakfast simply delicious and nutritious!

A balanced breakfast does more than just get your child’s body going in the morning. It should make a great contribution to the energy and nutrients they need to kick start the day. In fact, it’s recommended to get around 20% of daily energy intake from breakfast.

But breakfast doesn’t just give your children energy – it provides them with protein, fibre, vitamins, minerals and many other nutrients. If they don’t get the nutrition they need first thing it’s hard to make it up during the day. (1-4)

Fortunately, there’s a quick and easy way to help give them everything they need.

A bowl of cereal made with whole grain, a splash of milk or dollop of yogurt, and a piece of fresh fruit will give them a good start to the day.

Or, if you want to try something a bit different, take a look at our fun ideas.

Yogurt and Granola Parfait

Layering the following ingredients (1/4 cup granola or muesli + ½ cup plain yoghurt + 1 teaspoon honey) in a pretty glass will make your kids think they’re eating dessert, not breakfast. They’ll get a much-needed dose of calcium and a big energy boost to start off their day.

AM brekkie

Porridge toppers

7 toppers for the week – Add some variety to your morning porridge (traditional or quick) by topping with the following combinations

  1. Pear and honey – dice ½ a fresh pear and a dollop of honey
  2. Yoghurt and banana – dice ½ a fresh banana and 2 tablespoons of plain or vanilla yoghurt
  3. Berries – ½ cup fresh or frozen berries (strawberries, raspberries, blueberries, blackberries)
  4. Apple and sultana – dice ½ a fresh apple and a tablespoon of sultanas
  5. Peaches and pecans/walnuts – sliced fresh peach or canned and a tablespoon chopped pecans/walnuts
  6. Mango and kiwi – dice a fresh mango cheek and a kiwi fruit
  7. Strawberries and yoghurt – chop ½ cup fresh strawberries and a dollop of Greek yoghurt

References

  1. Gibson SA & O’Sullivan KR (1995). Breakfast cereal consumption patterns and nutrient intakes in British school children. J R Soc Health.115:366-70.
  2. Nicklas TA, Myers L, Reger C et al (1998) Impact of breakfast consumption on nutritional adequacy of the diets of young adults in Bogalusa, Louisiana: ethnic and gender contrasts. J Am Diet Assoc. Dec; 98(12):1432-8.
  3. Preziosi P, Galan P, Deheeger M et al (1999) Breakfast type, daily nutrient intakes and vitamin and mineral status of French children, adolescents, and adults. J Am Coll Nutr. Apr; 18(2):171-8.
  4. Cho S, Dietrich M, Brown CJ et al (2003) The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr. Aug; 22(4):296-302.