The word "breakfast" literally means "to break the fast." The last time we eat before going to bed is dinnertime, around 7PM. That means that by the time we wake up at 6 to go to work or school we would have been on a fast for close to 12 hours—thus the need to break our fast. Breakfast is the most important meal of the day. It supplies children with nutrients and energy necessary for all the activities they normally go through in the morning. Many studies have shown that children who skip breakfast have trouble concentrating at school and become restless and lose their attention by around 10AM. The reason for this is a drop in blood sugar levels. When we eat our body breaks down carbohydrates into its simplest form, glucose. This is now the energy available to the body for its use. After fasting overnight, this glucose level in our blood is usually low. Skipping breakfast will cause it to fall even further! When blood glucose levels are low children tend to become easily fatigued, irritable and restless.
To maintain a good level of energy for the body, school-age children should have a nourishing breakfast every day that conforms to the three basic rules of nutrition – balance, variety and moderation. Breakfast should include a protein source, bread and/or cereal, a fruit or vegetable, a small amount of fat and milk. By this age the children would have already tasted a wider range of foods. Variety and diversity can work wonders in encouraging children to eat a good breakfast. The important thing is for breakfast to provide energy for the child to get through to the next meal or snack without getting tired or experiencing extreme hunger. A balanced breakfast can feature whatever the child likes. The more a child likes the food, the more he will eat – and the better prepared the child will be for the challenges of the day!
Cereals are very popular among children. They appeal to them because they taste sweet, fruity or chocolatey. They are fortified with vitamins and minerals that are needed by growing children. The sugar in the cereals provides the quick energy that children need to propel them through the first few hours of the morning. To sustain the energy, add fruit or raisins to the bowl of cereal. This adds natural sweetness as well as a healthy dose of Vitamin C and fiber. Another good idea is to use the cereal as a sweetener for oatmeal. Of course, all these cereals are best served with milk which is now the protein source of the child. Cereals are also very convenient. Mommy can now sit down with the child and enjoy breakfast with him. Of course it will even be better if Daddy can join! A family breakfast will do wonders for a child’s social development. Enjoying meal times together help children establish rapport with parents as they take this time to talk about the activities for the day and parents take the opportunity to provide gentle guidance.
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