We’ve all heard that breakfast is the most important meal of the day but not many of us eat the kind of breakfast that we should. Morning time constraints, when we’re trying to get ourselves and our kids ready and out the door, can make it challenging. But eating breakfast fit for a king is important for a number of reasons including:1
- It refuels the body after an overnight fast.
- Replenishes your glucose supply and provides the body with essential nutrients to keep your energy levels up throughout the day.
- Aids learning and concentration, especially in children.
- Fosters healthier eating habits for the rest of the day and long‐term.
But what makes a good breakfast yet doesn’t take up too much of those precious morning minutes? To give us the energy we need to start the day, breakfast should contain a combination of protein, complex carbohydrates, vitamin and mineral dense fruit or veggies, and maybe some good fats thrown into the mix. Here are some good breakfast ideas for the whole family:
- A smoothie – Combine yoghurt, your choice of milk (or water), ice, berries and a banana for a quick and nutritious breakfast treat. Add omega‐3‐rich chia seeds and spinach for an extra nutrient boost. Try serving in a jar with a straw to keep fussy kids interested.
- Muesli or cereal toppings – The same old cereal day in day out can get a little boring. To keep it interesting, and therefore more desirable, offer a selection of toppings such as fresh fruit, figs or dates, and chopped almonds.
- Soft boiled eggs and wholegrain soldiers – A good source of protein and complex carbs whilst fun for kids. Serve with avocado for a good dash of healthy fats.
- An omelette – Omelettes are a quick, versatile and satisfying breakfast option. They can also be a means of hiding extra veggies such as spinach, carrots or zucchini if you need to.
- Porridge – Oats are a good source of lasting energy. Add yoghurt for calcium and protein, and berries for additional nutrients and antioxidants.
- Homemade baked beans – Baked beans are surprisingly easy, even when they’re not from a can. They’re also a good source of protein for a great start to the day.
- Leftover dinner – A great option if you’re pressed for time and also preferred by some kids who may not like typical breakfast foods in the morning.