Healthy Children Breakfasts

Healthy Breakfast Options for Children: and Adults

There has been a recent article produced by BBC stating over 40% of year 6 Children are overweight and 23% are overweight.

BBC are not always one for the best source of information but this article came from Councillor Tim  Beaumont who said: “It is a myth that breakfast cereals are a healthy choice. Some are, but most are loaded with sugar. Families simply don’t realise how much is in them.”

You can’t rely on other people to educate you especially the mainstream media unfortunately. One week they tell you to eat fat the next avoid fat. Eat the yolk, don’t eat the yolk!!!! “Zzzzzzzzz”. A lot of the main steam information is funded. Hopefully this will change as more people become aware and more knowledgable.

Sugar

What does the Brain function on? Sugar! What is healthy sugar source:- Fruit!!!  Just like other cells in the body, brain cells use a form of sugar called glucose to fuel cellular activities. This energy comes from the foods we consume daily and is regularly delivered to brain cells through the blood.  Brain function is improved through fruit,  healthy carbohydrates and fats. Kids go to school in the morning and go and play. If we want them to concentrate, learn and function properly we need them to be eating a healthy breakfast. Fruit contains vitamins, antioxidants, fibre, and slows down the digestion so you don’t get a sugar rush or crash that would make children underperform in the classroom. White sugar which is made in a factory and bleached is simply sucrose. Fruit contains fructose and glucose with 5 essential nutrients that aid digestion and absorption that foods like breads, pastas, cereals and artificial sweeteners don’t.
Fruit contains:

Vitamins

Water

Fibre

Minerals

Antioxidants.

All healthy compounds. Eating a diet high in real Carbs, with limited fats will increase children’s energy levels, brain function and health.

Food manufacturers add chemically produced sugar, typically high-fructose corn syrup, to foods and beverages, including yogurt, tomato sauce and salad dressing. Low-fat foods are the worst offenders, as manufacturers use sugar to add flavour.

Most of the processed foods we eat add calories and sugar with little nutritional value. I’ve attached below hopefully some helpful easy affordable breakfast choices.  Let the children wash them down with a nice glass water

Some healthy Breakfast for Children:- 

1 handful of blue berries

1 handful of strawberries

1/2 sliced Banana

1 tablespoon of almond butter

Sprinkle of cinnamon

1 teaspoon of flaxseeds

Tea spoon of honey

Option 2:-

Pancakes

1 egg and Banana or 1 tablespoon of flaxseed 3 tablespoon water stir either option together

1 tablespoon coconut oil in pan

Tea spoon honey

Cook on low heat

Add fruit

Option 3:

Three table spoon Chia seeds

100 mil water or almond/coconut Milk

1 handful of grapes, blueberries, strawberries, 1/2 Banana or  Orange add tea spoon of honey and a dash of cinnamon.

Option 4:

3 tablespoons of Co-Yo Coconut Yogurt/Buckwheat Oats or Quinoa Oats if using oats add coconut milk to cook.

1/2 Banana,Orange, mango

1 handful of blueberries and strawberries

1 handful pineapple

1 teaspoon Flaxseed

1 tablespoon honey

Dash of cinnamon

Notes: Almond or Coconut Milk use rude health make

Hopefully these options can help you. They are all quick and easy and feel free to mix and match, and swap fruits around. Only the pancakes and the oats require cooking time the rest can be done within minutes and even prepared the night before. The world can become a healthier place if we stick to REAL FOOD

 

fruit 2

References:-

https://www.google.co.uk/amp/www.bbc.co.uk/news/amp/38467861

http://www.bbc.co.uk/news/uk-england-merseyside-40301978

http://www.brainfacts.org/about-neuroscience/ask-an-expert/articles/2012/how-does-the-brain-use-food-as-energy/

Gomez-Pinilla F. The combined effects of exercise and foods in preventing neurological and cognitive disorders. Prev Med. 52 Suppl 1:S75-80 (2011).

Gomez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 9(7):568-78 (2008).

Price WA, Foundation P-PN. Nutrition and Physical Degeneration. 8th edition. La Mesa, CA: Price Pottenger Nutrition; 2009. 527 p.

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