Eat Right - Breakfast

17 March 2016

Eat Right - Breakfast

EAT RIGHT, BE BRIGHT  By Ola Luczak | SPORTS DIETITIAN

 

Does your child eat breakfast every morning? Studies show that 1 in 6 children are arriving at school without having eaten. The most common reasons being ‘no time’ and ‘don’t like eating breakfast.’ Join me in encouraging your children to start the day right and create positive lifelong eating habits.

 

WHY EAT BREAKFAST?

It’s simple. It’s been proven time and time again to have the following benefits:

  • Increased energy levels
  • Better concentration
  • Improved mood
  • Linked to improvement in literacy and numeracy skills
  • Assists growth and development
  • Improved physical performance
  • Decreased risk of unhealthy weight gain

 

WHAT SHOULD MY CHILD EAT?

Choose foods that are high in fibre (>6g / 100g), contain some protein and low in added sugar (<15g / 100g). This provides a sustained energy, keeps your child full, increases metabolism, improves gut health, supports growth and aids in muscle recovery.

 

BREAKFAST EXAMPLES:

  • Oats + milk + sliced fruit + drizzle honey + cinnamon
  • Weet Bix / Vita Brits / Be Natural / Fibre Plus / Special K / Goodness Superfoods / Guardian + milk + sliced strawberries
  • Fruit Smoothie (banana, berries, milk, yoghurt, honey, ice)
  • Multigrain toast + peanut butter + sliced banana + glass of milk
  • Baked beans on multigrain toast
  • Wholemeal toast + avocado + sliced boiled egg + pepper
  • Egg omelette + mushrooms + spinach + multigrain toast
  • Wholemeal English muffin toasted + cottage cheese + sliced banana + drizzle honey

 

RUNNING OUT THE DOOR LATE:

  • Squeeze yoghurt pouch + 1 piece fruit
  • 30g fruit & nut box + 1 piece fruit
  • Carmans / Be Natural muesli bar + Devondale milk tetra
  • Yoghurt + fruit + flaked almonds / sprinkle muesli (in plastic cup)

 

ADDRESS THE BARRIERS

It is important to address the reasons why your child may not be having breakfast. If it’s a matter of time, simple planning can allow your children to grab something before running out the door. If they don’t feel hungry it’s because they have trained their body not to expect food. Start with a small snack in the morning and within a couple of weeks the body will start to expect and want food in the morning. If it’s due to early morning technical training, encourage a small snack before training and eating breakfast afterwards.

 

GOOD LUCK!

 

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