Brain Food – Better Breakfasts Growing up you may have been told that breakfast is the most important meal of the day. Today research suggests this may be true. Studies have shown that breakfast consumption enhances cognitive function in children and adolescents when compared to breakfast omission. Unfortunately many of the popular breakfast cereals aimed at children are loaded with sugar and refined grains, giving them a high glycemic load. This means they are likely to give an initial boost of energy followed by a slump a few hours later. Here are a few suggestions for healthier alternatives which include some protein and/or essential fats to provide a steadier supply of energy, along with essential nutrients. * Try porridge and fruit such as berries or grated/stewed apple instead of Cornflakes, Special K, Rice Crispies or any cereal targeted at children. Adding cinnamon helps blood sugar control by boosting the efficiency of insulin. * Try wholegrain toast with unsweetened nut or seed butter (try hazelnut, cashew, almond or pumpkin) instead of white toast, crumpets or muffins with butter and jam. If your child has a very sweet tooth, continue to use jam along with the nut or seed butter and gradually reduce the amount. You could also try mixing a little good quality cocoa powder or raw cacao powder to the nut seed butter to make your own version of Nutella. * Try live natural yoghurt with fresh berries, stewed apple or mixed nuts and seeds instead of a fruit flavoured yoghurt. * Try a homemade smoothie using milk, a milk alternative or yoghurt plus fresh fruit (or vegetables) and ground nuts and seeds rather than a juice-based shop bought one. * Eggs make a great option for breakfast and are surprisingly quick to cook in the morning. Try them scrambled, poached or boiled with wholegrain or rye bread. If you have more time try an omelette with some vegetables such as tomatoes, peppers, mushrooms or a little ham or cheese. If you’re really short on time in the morning you can always boil some eggs the night before and have them with a few oat cakes or ryvita. * A small tub of cottage cheese with chopped cucumber, tomato and avocado makes a quick, portable breakfast which your child can eat in the car if need be. * Half an avocado eaten from the skin is the ultimate fast food and provides protein and essential fats. * Tinned fish such as sardines or kippers make a quick, nutritious breakfast. Try on toast with a squeeze of lemon. There’s no reason why last night’s leftovers can’t be eaten for breakfast. Powerful advertising has led us to believe that breakfast means cereal but it can be whatever works for you and your family.
Posted on: Thu, 29 Aug 2013 05:20:01 +0000
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