Healthy breakfast swaps
We've all heard it before: "Breakfast is the most important meal of the day". So, how do we make sure we're doing it right?
If you're on the go, heading out for the school run, or simply looking for a morning energy boost, a healthy breakfast can be a game-changer.
Whether you're after a light bite or a hearty meal, these healthy breakfast swaps are a great way to set the whole family up for a good day.
Cereal vs Porridge
Although the packaging may make some cereals appear healthy, they're often full of added sugars and unhealthy fat. Why not switch to porridge? Porridge oats are a slow-release carbohydrate, so they'll keep tummies full and energy levels up for longer - in a healthy way! Avoid porridge oats with added sugars like golden syrup flavourings. For sweetness, add chopped fruit.
Many people consider pancakes to be a special treat for breakfast, but that doesn't mean it has to be unhealthy! Replacing the flour with mashed banana will give you a fibre boost and add some additional vitamins that you don’t find in plain flour.
Say yes to healthy yoghurt
Yoghurt contains some of nearly every nutrient that your body needs, and a pot of this seemingly nutritious (albeit messy) breakfast option may seem like a quick and easy choice. Unfortunately, many dairy products meant for kids contain added ingredients, such as sugar and artificial flavours, meaning they're not as healthy as you may think.
Instead, try a fat-free or low-fat, natural yoghurt. To entice the kids, top with fresh fruit, oats, and coconut chips - they may even be convinced it's a sundae!
Put down the pop
Being well hydrated improves concentration, which is especially important for children before school. Water, semi-skimmed or skimmed milk are the best options. Fizzy drinks, pure fruit juice and smoothies contain quite a lot of sugar, so dilute any sweet drinks with water. If using squash, aim for one part squash to 10 parts water, or half pure juice/half water for children under five.
Pick peanut butter
Peanut butter not only has less saturated fat than butter and chocolate spreads, but the nutty spread has many health benefits. Two tablespoons of peanut butter contain about 8 grams of protein, while butter has hardly any. Eating protein first thing in the morning keeps you feeling full and more energised throughout the day. Look for a natural peanut butter that lists peanuts as its only ingredient (many brands add sugar).
If nuts aren't your thing, cream cheese or avocado spread on a wholemeal bagel or toast are both good alternatives. Cream cheese contains a bit of protein and much less saturated fat, and the avocado has many health benefits to fuel you first thing in the a.m.
In an effort to ensure local children can access a healthy and nutritious meal, we've supported primary school breakfast clubs through our Community Champions scheme.