"The Most Important Meal of the Day"

Children who eat breakfast perform better at school, that doesn’t make it any easier trying to get them to eat something decent in the morning. With the help of the FSA, Flying Start has put together information to help you get your children to eat the most important meal of the day

 

Why breakfast matters

When you wake up, your body hasn't had any food for several hours. Breakfast provides the energy we need to face the day, as well as some essential vitamins and minerals. Eating breakfast can also help control weight. Research shows that adults and children who eat breakfast regularly are less likely to be overweight than those who don't. This is because when we don't have breakfast we're more likely to get hungry before lunch and snack on foods that are high in fat and sugar, such as biscuits, doughnuts or pastries. Lots of people claim they skip breakfast because of lack of time, or because they simply don't feel like it. But breakfast is definitely worth fitting in.

School breakfast club
A breakfast club is a good way to give the children at your school a good start to the day. If they have a nutritious breakfast, this may help their concentration, as well as their health. Tips on what to try include the following:

Starchy foods, such as bread, are important to give children energy. Try giving a choice of bread, or offer different types on different days, such as wholemeal, granary and white bread, rolls, baps and bagels. Serve bread with low-fat spreads or different flavours of fruit jam. Or try toasted teacakes, fruit buns (without icing) and slices of malt loaf.

It's a good idea to provide fruit or fruit juice at breakfast time because these contain lots of nutrients that are good for children's health, including vitamin C. Foods containing vitamin C can help children (and adults) to absorb iron from their food. And we should all be aiming to eat at least five portions of fruit and veg each day. A portion is an apple, banana or orange, two plums or satsumas, or a glass of juice. But juice only counts as one portion a day, however much someone drinks.

Try to provide a variety of fruit, such as apples, oranges, grapes, satsumas, plums, bananas, raisins and dried apricots. Choose 100% fruit juice, not 'fruit drinks' or 'juice drinks' that contain added sugar. If you have time, you could make your own milkshakes or smoothies by blending fruit with milk or yoghurt. Maybe you could even get the children involved in making their own.

Fortified breakfast cereals can be a good choice because they provide energy and some important vitamins and minerals. But some of them are very high in sugar and/or salt. So check the nutritional information on the label and try to choose cereals that contain less sugar and salt. You could also add some slices of fresh fruit to cereal, or some raisins or sultanas, to encourage the children to eat more fruit.

Try providing low-fat yoghurts or fromage frais, or mini-cartons of semi-skimmed milk. These are all good sources of calcium, which is especially important for growing children to help build healthy bones and teeth.

If you have the facilities to make hot food, you could grill lean bacon, mushrooms and tomatoes, or serve boiled eggs and baked beans. It's better to avoid fried foods, streaky bacon and sausages because these are high in fat.

Many schools already run successful breakfast clubs and they do it for as little as 35p a day for each child. It's a really good way to help your pupils eat a healthy diet.
Breakfast at homeFor a tasty and healthy start to the day, base your breakfast on starchy foods such as bread or breakfast cereals. Try these breakfast tips and ideas:

• When you're choosing a breakfast cereal, try to go for one that contains wholegrains and is lower in salt and sugar. Serve your cereal with semi-skimmed or skimmed milk, or low-fat yoghurt (but remember skimmed milk isn't suitable for children under five).
• Try to fit in some fruit - fresh, frozen, tinned or dried fruit all count towards your five daily portions of fruit and veg. Put slices of banana on your toast, or add chunks of apple, berries, or dried fruit to your cereal.
• Wash down your breakfast with some fruit juice - this will count as one of your fruit and veg portions, as long as it's 100% juice. A glass (150ml) of fruit juice counts as a maximum of one portion a day.
• Make your toast with wholemeal or granary bread. And use just a small amount of low-fat spread and some jam or marmalade. Choose a spread that is high in polyunsaturates or monounsaturates (both types of unsaturated fat), instead of one that's high in saturated fat, such as butter. Having unsaturated fat instead of saturated fat can help to lower your cholesterol.
• Why not try a fruit smoothie? If you have time, you could make it the night before and store it in the fridge, or prepare all the ingredients ready to buzz in a blender in the morning. Use fresh fruit such as banana and strawberries and some plain low-fat yoghurt or milk. Try adding some wholegrain cereal for extra fibre. Or puree a few canned apricot halves with some orange juice.
• Porridge oats are cheap and contain lots of vitamins, minerals and fibre. Make your porridge with semi-skimmed or skimmed milk, or water. If you add salt to your porridge, try to get out of the habit. Add a few dried apricots or a sliced banana for extra flavour instead.
• For a change from ordinary toast, try a wholemeal English muffin or some toasted fruit bread.
• When you have more time, why not have a poached egg and mushrooms on toast? Fry the mushrooms in a non-stick pan with just a small amount of vegetable oil.
• If you have kids, try to have breakfast together when you can. This will help encourage them to eat breakfast.
• When you have time, it's fun for kids to help make their own breakfast - you could keep different cereals in the cupboard that they can mix together in a bowl. And try to have a variety of foods they can sprinkle on top, such as raisins, nuts and dried banana.
• An occasional full English breakfast can be part of a healthy balanced diet - just try not to have one too often.
  

Breakfast on the go: If you are really short of time in the mornings, try the following tips on how you can still fit in a healthy breakfast:

• Try making a packed breakfast the night before and put it in the fridge. You could have a cheese sandwich made with a wholemeal roll, low-fat spread and a small wedge of cheese.
• Keep a stock of foods that are quick to grab on your way out in the morning, such as apples, pears, satsumas and bananas, mini bags of dried fruit and nuts, cartons of fruit juice and slices of fruit bread.
• If you work in an office, keep a box of wholegrain cereal, a bowl and a spoon at work ' then you only have to pick up some milk on the way to enjoy breakfast at your desk.
• Try making a big fruit salad for dessert after your evening meal ' then you can save what's left in a plastic box and take it with you in the morning.
• Crackers and breakfast bars can also be convenient if you're on the go, but bear in mind that these can be high in fat, salt and/or sugar, so remember to check the label before buying.

 For more information on breakfast and healthy eating visit www.eatwell.gov.uk