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Breakfast for children
Ora-Marí Olwagen

Children who have breakfast, are more energetic, participate in more physical activities, have higher concentration levels and eat healthier in general.  Breakfast boosts your child’s metabolism and it helps maintain a healthy bodyweight.  Without the correct breakfast, children may be more irritated, restless and tired.  Not only is it important to make sure your child has breakfast, but it is also important to make sure that the correct foods are eaten.

Choose cereals high in fibre and protein, with the minimum added sugar.  Weet-Bix, Toddler Pronutro and Futurelife Kids are good examples.  Breakfast cereals are also enriched with vitamins and minerals.  The milk consumed with the breakfast cereal provides calcium and protein.

It is not always convenient to prepare your family’s breakfast.  Grab-and-go alternatives come in very handy: tiny boxes of cereal that can be eaten without milk, fresh fruit or yoghurt.  Even a peanut butter sandwich (without syrup) is one of the best alternatives and quickly to make.  Be aware of cereal bars and fruit smoothies, they contain sugar and a lot of kilojoules.

Try to include carbohydrates, fibre and protein at breakfast.  The carbohydrates provide immediate energy to the body and the fibre helps to make your child feel fuller for longer periods.  By doing this, your child does not overeat.  Fibre, accompanied with efficient liquid intake, also helps to prevent constipation.

Breakfast ideas: whole wheat pita bread filled with scrambled egg, breakfast smoothie (milk/yoghurt beaten together with a handful of cereal), whole wheat muffin, whole wheat tortilla filled with banana or cheese, French toast, bagel with cream cheese or oats porridge with cinnamon.

Ora-Marí Olwagen – Dietitian with special interest in Nutition for Children

Absolute Nutrition: Therapeutic Diets & Nutritional Education

079 340 6821,ora@absolutenutrition.co.za, www.absolutenutrition.co.za


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