Start at the very beginning, with a good breakfast
Do you find yourself in a mad rush every morning, with your children rushing to get to school and your husband running late for work? When they just gulp down their milk or tea and head off to a busy start, have you ever wondered how it was like in the good old days when your grandparents and parents actually had time for breakfast?
You’re not alone. Studies show that 1/3 of kids in Sri Lanka leave to school without having a balanced or healthy breakfast in the morning (Source: Understanding and Mapping Health, Nutrition and Wellness Study –TNS Sri Lanka, 2012).
So what’s a healthy breakfast for a family on the go? Here are a few quick options you can try to beat the time and rush of the morning. A bun or banana together with a glass of milk is better than leaving home in the morning on an empty stomach. Or, why not try a bowl of cereal with milk and dried fruit/fresh fruit? Weekends can be lazy mornings but don’t compensate for breakfast with brunch or lunch. Easy to cook options such as toast and scrambled egg or cereal porridge with milk, nuts and fruit can make breakfast wholesome and easy.
Why bother with breakfast at all you may say? Breakfast originates from the words breaking the fast. I’ts the first meal of the day after several hours of sleep. Starting your day without breakfast, is similar to starting a car without any petrol; you’re running on fumes. Also, did you know that breakfast provides ¼ of your daily nutritional needs? If you skip breakfast, it is unlikely that you will get your day’s requirements of vitamins and minerals. So remember mums, while any breakfast is better than no breakfast at all, a balanced breakfast will give your child and the whole family the right nutrition to kick start their day.
How else can breakfast help your child? Interestingly, studies show that kids who have breakfast, can concentrate better, be more alert in school and are more physically active. Breakfast also helps them feel more energized and keeps them away from those unhealthy snacks high in sugar and fat.
Does a good breakfast have long term benefits? Of course! Children who have breakfast, are more likely to have a healthier weight. A healthy weight indicates that your child is growing properly and that they are getting the essential nutrients and minerals they need. In a world that has a rapidly increasing rate of non-communicable diseases (NCDs) like obesity, diabetes and heart disease, ensuring your children have breakfast can help prevent or minimize their risk of contracting NCD’s.
Finally, breakfast is the best time to enjoy a meal together as a family, before everyone sets off to their own agendas for the day. And let’s face it, most of the habits we follow today are what we were taught as kids, so establishing a good breakfast everyday will help your child develop a solid eating habit that will last a lifetime. So go ahead, start with breakfast. It really does make a difference for a healthier child and a healthier generation.