As we have heard a couple of times of the significance of having breakfast and the dangers of skipping breakfast. It is very important to know that whether or not you are on a weight loss journey, breakfast should not be compromised. As the name goes -Break Fast means breaking the fast. It awakens the body and provides the brain with fuel after an overnight fast – that’s where its name originates, breaking the fast! Without it, you are actually running on empty, like trying to start the car with no petrol!
Apart from the energy we gain from it, the breakfast meals should include important nutrients such as calcium, iron and B vitamins as well as protein and fibre. Our bodies need these and study shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.
A Good Breakfast Guide
- No matter how busy you are, make breakfast part of your daily routine.
- Water is very essential to the human body and it is good to have 8 glasses a day. So, start your day with a glass of warm water.
- Combine protein with a carbohydrate-based food such as bread, oats or cereal provides invaluable nutrients for the day ahead. Protein sources include milk, eggs, yoghurt, nuts and lean meat and fish.
- Young children have higher energy requirements and can soon be filled with too much fibre so a mixture of white and wholemeal bread is best.
- Look for breakfast cereals that are fortified with nutrients such as vitamin B, vitamin D and iron if you want to boost children’s intake.
- Check labels to select breakfast cereals that contain less salt and sugar.
- Add fresh or dried fruit to cereal to add sweetness, rather than sugar.
- Add a glass of fruit juice because vitamin C from the juice will help iron absorption from the cereal or bread. Iron is an important nutrient for growth and development and is often in short supply in children’s diets.Include foods such as milk and dairy products (e.g. yoghurt) as these contain calcium which is important for healthy teeth and bones.
- Always include a drink (e.g. milk, water, fruit juice) to ensure children start the day well hydrated.
- Try smoothies made with fresh or canned fruit, fruit juice and low-fat milk and yoghurt.
- Provide fresh fruit, cartons of fruit juice or fortified breakfast cereal bars for lunch boxes.
- It may also be worth finding out whether your child’s school runs a breakfast club. If you really struggle for time in the morning, you could send them to breakfast club which provides a great time for social interaction with other pupils and staff.
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