How to nail the perfect kids breakfast

Kids who don’t eat breakfast tend to reach for unhealthy food choices during the day, they are tired and irritable before morning tea break at school rolls around, and they have a higher chance of being overweight. These are facts according to research.

Now lets talk actual practicalities as a busy parent trying to get your kid to eat SOMETHING before they walk out the door without a screaming match ensuing. It’s never a good idea to load them up with sugar rich cereal, this is just going to have them crashing down in around an hours time. Whilst this might not be your problem by the time that sugar low rolls around, it’s not doing your kid any favours (nor parent teacher relations).

The best breakfast choices for a growing child are foods with slow release carbs to keep their energy levels constant over the next few hours until the next eating opportunity arises (also great to avoid the sugar highs and lows). You want to add in some fibre so that they stay full for longer (fibre also slows the release of sugar into the bloodstream), and some healthy fats and protein to keep them fuller for longer.

Some options for you:

• Eggs on multigrain toast with avocado
• Weetbix with milk and some fruit on top (or an apple or banana on the side)
• Oats with peanut butter, milk and banana
• Oat pancakes (that’s oats ground into a fine powder like flour) with peanut butter spread, or fruit and yoghurt  .. see below I always add a little flaxseed to keep them ‘moving’ if this is a problem
• Baked beans or avocado on multi grain toast (might want to watch the beans intake if your child is prone to wind, that’s not going to help with parent teacher relations either .. )
• And if they are in fact prone to constipation add some extra fibre with berries and orange slices. Or try adding chia seeds or flaxseed to their oats, pancakes or muffins for some extra fibre.

There’s always the option of pre making some wholegrain muffins or pancakes the night before if you have an early sport run. Or the good old fashioned multigrain sandwich with some banana.