When in a rush, juggling your morning activities with getting the kids ready for school, breakfast can easily be forgotten. But breakfast (both for your children and you) is a very important part of the day.
Breakfast provides the brain and body with fuel after fasting through the night – you wouldn’t expect your car to run without petrol, so why put your body through the same thing? Many of us know that breakfast is an opportunity to fuel the body and prepare the mind for the day ahead, but do we know what breakfasts to eat?
We ask Nutritionist Resource members, Susan Hart and Melissa Smith what they believe are the best brain-boosting breakfasts you can feed your family.
Nutritional Therapist, Melissa Smith recommends:
Eggs in all their forms are a great breakfast option. They are protein-rich, maintain blood sugar balance for longer and reduce the need to snack on sweet foods. Serve with sourdough toast or whole-grain toast with some fresh tomatoes.
Hard-boiled eggs are also a good snack for children. Pack them in a pot to take to school with some colourful cherry tomatoes. I also suggest porridge made with ‘real’ oats. Add a handful of berries for sweetness and make up with whole milk, or dairy-free milk of choice.
Even a bacon or sausage sandwich would be a better breakfast option than sugary cereal, though this is an occasional option. Serve on whole-grain or sourdough bread, add some veggies and green leaves. Where possible, use organic or free-range bacon or sausages.
Nutrition Coach, Susan Hart recommends:
To help you and your children concentrate, stay focused and improve memory, you need to eat plenty of whole grains, linseeds, chia seeds, blueberries, blackberries, red peppers, tomatoes, eggs, green leafy veg, pumpkin seeds and unsalted nuts.
Here are two of my favourite recipes that incorporate many of these brainy ingredients.
- Fry peppers, onions, spinach and tomatoes in a pan.
- Whisk two eggs and tip into the pan, cooking until set.
Serve warm with a slice of wholemeal toast, or let it cool and save it for later.
Whole-grain cereal is great. Try Weetabix, bran flakes, shredded wheat or porridge. Serve with fresh blueberries and blackberries, top with chopped walnuts and a sprinkling of seeds.
To save time, you can make these the night before, preparing breakfast for the whole week! Make them using oats, honey or date syrup and add blueberries, almonds, pumpkin and chia seeds and linseeds.
A qualified nutrition professional can help you learn more about nutrition and the benefits of eating a balanced breakfast. Head over to our Expert articles to learn more.