Banish Breakfast Blues: Ensure kids have breakfast

Banish Breakfast Blues: Ensure kids have breakfast

Banish Breakfast Blues: Ensure kids have breakfast

Does your child get fussy about breakfast? Well, we've got some helpful tips and tricks for you to turn even the grumpiest morning kids into breakfast loving boys and girls!

Breakfast is the most important meal of the day. It is a great way to give the body the refuelling and breaks the "fast" (not eating during the night) and provides nutrients and energy. A healthy nutritious breakfast that incorporates foods from a variety of food groups is ideal for children.

What all should be on your breakfast table?

Your kid’s breakfast should have an ideal balance of foods from the following four food groups:

Milk and dairy products are all part of a healthy balanced family breakfast, as are cereals, fruit and drinks. Dairy products ensure that your kids get enough calcium to develop healthy bones. They also contain vitamin B2 and vitamin B12, as well as valuable protein. Children who don't like milk often enjoy drinking it when it is mildly flavored, eg NESLAC, the growing up milk for children.

Cereals in the form of bread, breakfast cereals, porridges, rice flakes etc. should be included in the breakfast. Kids of all ages also need enough carbohydrate for the best start to the day. The combination is all-important: rapid release carbohydrates found in fruit, fruit juice and jam are great for that initial get-up-and-go. Because these carbohydrates are released into the blood quickly, they boost energy levels fast. On the other hand, staying power calls for slow-release carbohydrates, including fibre from wholegrain products, such as wholemeal bread and wholegrain cereals. These foods slowly and continuously increase blood sugar levels, ensuring steady levels of performance and concentration. Therefore, an ideal mid-morning snack at school would be something like a sandwich made with wholemeal bread along with a glass of NESLTÉ a+ milk.

Meat and Poultry: This food group provide important nutrients in more bio available form  like protein, B vitamins, fats and important minerals like iron, zinc, potassium etc

Fruits and Vegetables: These supplement the cereals and contain important vitamins, minerals, fibre and phytonutrients. Fruit juices which are unsweetened can also be given along with the cereals.

Key breakfast ingredients at a glance:

Components

Food

Milk and dairy products (preferably low-fat varieties)

Milk (chocolate drink, milk shakes, smoothies), yoghurt, paneer, cheese (small portion)

Cereal products (wholegrain is best)

Wheat, Semolina, Rice flakes, bread, porridges, muesli, oat flakes etc.

Meat & Poultry

Eggs, chicken

Fruit (according to season)

Fruits like apples, oranges, bananas,  oranges, strawberries, kiwis, mangoes,guava and fruit juices (unsweetened)

Vegetables

Vegetables like onion, capsicum,carrots, beans, cauliflower, green leafy vegetables etc.


Try these breakfast recipes to kick-start tiny appetites and banish those breakfast blues:

  • Porridges/ oats with milk with fruits and nuts

  •  Pancakes with fruits(bananas, apple)and nuts(walnuts, raisins) with honey/jam/chocolate sauce along with a glass of milk (Nesquik)

  • Vegetable or pulse stuffed paranthas along with a bowl of curd/a glass of milk (Nesquik)/a glass of fruit juice/milk shake/fruit yoghurt smoothie

  • Chappati rolls with filling of greens,veggies, sprouts etc. along with a bowl of curd/ a glass of milk(NESLAC)/a glass of fruit juice/ milk shake/fruit yoghurt smoothie

  • Sandwiches (multi-grain bread preferably) with filling of vegetables, sprouts, egg slices etc. along with glass of fruit juice, milk (NESLTÉ a+ milk)/ milk shake/fruit yoghurt smoothie

  • Poha/upma with vegetables, sprouts and nuts along with a glass of fruit juice, milk, milk shake/fruit yoghurt smoothie

  • Omelette with veggies like capsicum, onion,mushroom etc. with bread (multi-grain preferably) along with glass of fruit juice, milk (Nesquik)/milk shake/fruit yoghurt smoothie