They say that breakfast is the most important meal of the day, so I thought we should have a look at why, and how you can have a delicious healthy breakfast everyday! 😀
It is true that we all need a nutritious breakfast in the morning, but sadly many of you children are eating either a really unhealthy breakfast or no breakfast at all. Both of these options can mean you:
- Being hungry at school-this means you can’t concentrate and learn properly, or run around at playtime! 🙁
- Having poor nutrition (so, you’re not getting all the things you need from your food to be healthy),
- Getting too much sugar and/or fat, which can make your teeth decay and make you overweight-this can cause lots of problems and illness’ in your body.
You are only allowed so much sugar a day.
- If you are aged 4-6 you should have no more than 5 sugar cubes a day.
- If you are aged 7-10 then you are allowed no more than 6 sugar cubes a day!
- These are not targets, it’s best to eat less than this if you can!
Do you think this sounds a lot? Well think again when you can eat half of this just in a bowl of cereal at breakfast!!
Don’t worry, it doesn’t have to be this way. You just need to know the good, the bad and the ugly when it comes to cereals, so you can make healthier choices!
Let’s go backwards from bad to good to see the worst offenders in the cereal world.
If you see a cereal you love that’s not healthy, then that’s ok, you just need to remember to eat it as an occassional treat, not everyday-just like sweets and chocolates!
Obviously, I can’t list all cereals, so if your usual cereal isn’t on here, you could try scanning it with the ‘Be Food Smart-Change for Life’ app. This shows you sugar, salt and fat in foods like this:
It’s great fun, and really easy to use the traffic lights to know if something is good for you!
The Ugly: These will give you between 2.4 and 3.7 sugar cubes per 40g serving
- Coco Pops
- Coco Shreddies
The Bad: These will give you between 1 and 2.2 sugar cubes per 40g serving
- Rice Krispies
The Good: These will give you less than half a sugar cube per 40g serving and can be eaten regularly
- Shredded Wheat
- Porridge oats
Source: Public Health Liverpool
**Remember, often you will have a big bowl of cereal or go back for seconds-this will be more than the 40g serving, and so the sugar will be even higher than I have said! 😬😮
Morning, is everybody hungry?? Well you need to solve my riddle before you can have your brekkie. The answer makes a delicious and healthy alternative to cereal for breakfast!
What Am I?
I can be decorated, but I am not a house
I can be boiled but I’m not a kettle
I have a shell but I’m not a crab
I can be cracked but I’m not a joke…
(Answer at the bottom of the blog!)
Why should you never tell an egg a joke?
They might crack up!!
This week, why don’t you have a go at designing a healthy breakfast, send me your picture or a photo if you’ve actually made and eaten it-I would love these for my gallery!
Other popular choices at breakfast can be things like pastries, muffins, croissants, brioche, packaged pancakes/waffles but again these should be eaten occasionally, as they are extremely high in fat and sugar.
They don’t really have any benefit to your body, in fact if eaten too often, they will harm you. (but they are very yummy, so are lovely to eat as a treat every now and again!).
How to have a healthy breakfast:
- Remember a drink at breakfast. Milk 🥛is great to get calcium for healthy teeth and bones, or water will also keep you hydrated.
- Try and eat 2 of your ‘5 a day’ at brekkie.
-You can simply eat a piece of fruit or vegetable with your breakfast 🍏🥕
-Chop fruit and eat with natural yoghurt
-Have fresh or dried fruit on your cereal or porridge. (My boys like to make funny faces with fruit on their weetabix!)
-Fruit skewers are a refreshing start to the day too!
- Choose whole grain varieties which will keep your digestive system happy and healthy and keep you fuller for longer!
- Mix it up, it’s more fun to try new things. What about boiled egg 🥚with brown toast soldiers and tomatoes?!
- Try having some protein with breakfast. Protein helps us grow and move well. You can get this from;
-Nuts (or maybe 100% nut peanut butter) 🥜
We often make porridge in the morning. Just put 40g porridge oats with 250mls milk and put in the microwave for 5 minutes! Eat with your favourite fruit (Blueberries, raisins, banana, rhubarb..). It’s so easy, and will keep you running around with loads of energy until lunchtime! 💪
Here’s a link to a recipe for some healthier pancakes, by a chef called Jamie Oliver. I have made these many times and they are always a hit. (Tip: You can just use normal milk if you don’t have the almond milk suggested!). These are delicious with fruit and yoghurt! 🥞
Granola can be expensive and unhealthy-again often full of too much fat and sugar, have a go at making your own, so you know exactly what your eating!
So, you can see breakfast doesn’t have to be boring to be healthy, have a go at having a good breakfast and see how much better you feel! Dont forget to send your pictures to Scoffee!
(Riddle Answer=I’m an Egg!)