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Child Care Nutritional Articles
breakfast IS important Everybody’s heard it before…breakfast is the most important meal of the day. Well, it’s true, but even more so for growing children! When your child wakes up in the morning, their body has been fasting for several hours (that is why breakfast ‘breaks the fast’!) and their blood sugar levels are low. A nutritious breakfast helps to re-energise their body, giving them enough fuel to be active throughout the day as well as improving their level of concentration. Children who miss breakfast are often tired, irritable, restless and less likely to concentrate. If your child has no appetite for breakfast, it might be because they have eaten most of their daily food at dinner. It is important to ensure their daily food is regular and balanced. variety is key It’s really important that a variety of food is offered and trialled by your child. Breads or cereals are a good way to start building the foundation of a complete breakfast. Then try adding milk or other protein foods such as egg, yoghurt, beans/nuts or meats. Finishing breakfast with fruit or a vegetable means that energy, fibre, vitamins and minerals are all available. The preferred source of energy for the body is carbohydrate. Wholegrain breads and cereals are complex carbohydrates and release energy at a slower rate than simple carbohydrates (such as sugars found in refined foods), keeping your child’s energy levels more sustained. Complex carbohydrates also supply B group vitamins – these vitamins are important for many functions in the body. The fibre in wholegrain cereals and breads are important also for bowel regularity. Wholemeal (soft brown breads) is generally accepted more readily over whole grain (grainy breads) and it is less harsh on little stomachs. Fibrous foods such as wholemeal breads and weetbix can be introduced to your child when they are at least three years of age. High fibre white bread is a good alternative if your child doesn’t like brown bread. Carbohydrates should make up approximately half of your child’s breakfast meal. When you add protein to breakfast such as milk to cereal, or peanut butter or baked beans to wholemeal toast, you supply your child with a third of their recommended protein intake for the day. To teach children the importance of limiting fat intake they should first be encouraged to practice moderation when using spreads. There is no need for adding margarine to toast if peanut butter or hazelnut spread is being used as well. toddler breakfast ideas
Breakfast is important. We all need sustained energy to start our day, and children just as importantly. If you need any further convincing, then ask any pre-school teacher to tell you how much happier your child will be with a tummy full of a good breakfast.
Is it important to offer milk and cereal, or toast - or both? If offering toast, as long as it is topped with a protein food such as cheese, milk/milk substitute, yoghurt, egg, beans/nuts or meats, then the breakfast meal is complete. Alternatively, you can offer cereal with milk as this contains carbohydrate for energy and protein for growth and repair. Two to three servings of milk or milk substitute, is recommended each day for a small child. Providing cereal and milk for breakfast means the first of these servings is achieved.
Fluids such as juice, which are high in sugars, can fill your child up and prevent them from eating enough foods containing sustaining energy. It is best to offer these types of fluids towards the end of the breakfast meal, rather than at the beginning.
Yes, especially if the food selected is higher in simple carbohydrate or fat rather than complex carbohydrate. If the cereals and breads chosen are not complex carbohydrates, your child will feel empty or unsatisfied and consequently want more food. This could mean the energy value of the food is higher than your child’s energy needs, predisposing them to gaining too much weight. If the fat content is higher, your child will also not feel full and they will soon be hungry for more.
Children require the following each day: at least 2 vegetable and 2 fruit servings Get your children off to a good start with a breakfast of at least some of these servings.
(The above article was prepared by - Nikki Hart, NZ Registered Dietitian)
Further Child Care Nutritional Articles
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