big kids
Is
BY CAROLINE DAKERS, BSC (HONS) COMMUNITY REGISTERED DIETITIAN
breakfast really
the most important
meal of the day?
W
e will all have likely
have heard the man-
tra ‘breakfast is the
most important meal
of the day’ - but why do people say this?
Breakfast is someone literally
‘breaking the fast’ from overnight. It
is a way for our bodies to wake up and
kick start our metabolism, which keeps
us healthy and helps us to become
more alert. This does not necessarily
mean that breakfast is the most impor-
tant meal though as healthy, regular,
balanced meals are all important.
Breakfast, however, is especially
important for children as it provides
them with energy to focus on school-
work as well as their continued growth
and development. A healthy balanced
breakfast will also provide us with lots
of other essential nutrients our body
needs like vitamins, minerals and
fiber. We also know from research
that those who skip their breakfasts
(children included), are much more
likely to be overweight and therefore
are at increased risk of developing
health related conditions such as Type
2 Diabetes. According to the British
Dietetic Association, breakfast should
provide approximately 20-25% of your
daily nutritional requirements. Its
important to select foods from as many
of the different food groups (starches,
proteins, dairy and fruits or vegetables)
as possible to ensure a good variety of
nutrients are being consumed.
One of the most common excuses
we hear for not having breakfast in the
morning, is the person not having time
to eat breakfast. However, this does
not have to be the case and in most
instances, it is better to have something
rather than nothing for breakfast. Here
are some quick, easy and healthy break-
fast ideas, adapted from the American
Dietetic Association, to consider for
your little ones:
• Instant oatmeal with low fat milk
mixed with fresh or dried fruit and a
handful of chopped nuts
Registered Dietitians Hannah Jones, Sarah
Williamson and Caroline Dakers providing
Medical Nutrition Therapy • Greek yogurt with cereal or granola
with fresh berries
Prevent and manage disease • Whole-wheat pita stuffed and
toasted with scrambled or hard-
boiled egg, low fat shredded cheese
and tomato
• Whole-wheat toast with a thin
spread of peanut butter and sliced
banana
• Low fat cream cheese spread onto
half a bagel, topped with sliced fruit
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12
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to Island Nutrition
IN
ISLAND NUTRITION
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Behavioural issues, Overweight, Constipation,
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