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Getting kids fuelled up in time for school, childcare, or a day of play may be difficult. However, a good breakfast is essential. It’s important to take advantage of whatever opportunity you have to nourish the mind, soul and stomach of everyone at the table. Kids who eat breakfast eat healthier overall and are more likely to be physically active.

Eating breakfast is important for children every day, but what they eat in the morning is just as important. You may want to choose breakfast items high in healthy grains, fruits or vegetables, and protein while being low in added sugar to increase nutrition. Consuming a healthful breakfast helps kids obtain more fibre, calcium, and other vital nutrients, which can help them do better in school and improve their memory and concentration.

When you’re racing to get yourself and the kids ready in the morning, it can be challenging to create a healthy breakfast. In such instances, you may consider these suggestions for assistance:

• Stocking your kitchen with healthy breakfast options
• Preparing as much as possible the night before (getting dishes and utensils ready, cutting up fruit, etc.).
• Getting everyone up 10 minutes earlier.
• Allowing children to assist in the planning and preparation of breakfast.
• Having grab-and-go options (fresh fruit; individual boxes or baggies of whole-grain, low-sugar cereal; yoghurt or smoothies; trail mix).

Now let’s look at what you may want to serve your child for breakfast.

1. When selecting breads and cereals, consider those comprised mostly of whole grains such as oatmeal, barley, brown rice cereals, buckwheat, whole cornmeal, millet, whole rye, and whole wheat.
2. Every day, children require between 20 and 30 grammes of fibre. Therefore, breakfast should contain at least 5 grammes of fibre. Fibre not only helps promote regularity and prevents constipation, but it also aids in the prevention of cancer and heart disease later in life. Consider adding canned beans to eggs or omelettes, or serving organic fruits or fruits with skins thoroughly washed. You may even add dried fruit mixed with dry cereal in a baggie.
3. A glass of low fat, fat-free soy milk or yoghurt is an excellent addition to a breakfast. Most school-age children need three servings of milk, yoghurt, or cheese per day. 
4. Breakfasts with a good source of protein from the protein or dairy groups are more filling and nutritionally balanced than all-carbohydrate meals. For example, breakfasts high in carbs, such as waffles with syrup and a glass of juice, give immediate, short-term energy, whereas toast with peanut butter and a glass of milk keeps hunger at bay for longer.