Breakfast Survival Guide
The children get out of bed late, the dog’s chewed the homework and who knows where you put the car keys. Aaaaghhh! Yes, mornings can be madness. So how do you get through the morning madness and live to tell the tale?Don’t worry, with a few survival tips, it’s just about possible…
1. Tick tock, tick tock …
When you’re up against the clock, make sure time is on your side. Even getting up a few minutes earlier can make a big difference. TV, laptops, tablets and phones are all big time wasters. So why not turn off all devices until after breakfast?
2. Do less in the mornings
Getting stuff done the night before means less to do first thing in the morning. For example, packing lunchboxes and schoolbags can save loads of time and energy. But there are other time-savers too – like filling out any school paperwork and even laying the table ready for breakfast. And hey, the best bit is – you can get the kids to help out with some of it!
3. Losing things loses time!
It’s amazing how things like keys or pencil cases just seem to disappear into thin air - especially when you’re in a rush. It’s enough to make you … well, get very cross! Avoid the stressful morning game of hide and seek by putting all the important things you need in one place. Then, simply grab and go.
4. List mania
Lists are great. Why not write down all the things you need for the day ahead and check it before you leave home? That way you’ll always be a step ahead and it could save you getting to the school drop-off in your bedroom slippers! Not that bedroom slippers are that bad … are they?
5. Keep calm and carry on
Things rarely go according to plan – whatever will be, will be! Embrace disruption – nobody, absolutely nobody, is perfect. You know those mums who always look so serene? Chances are they’ve had a mad morning too!
War On Whole Grain
Amaranth is a whole grain that was incredibly important to the Aztecs. So when the Spanish invaded, their leader, Cortez, tried to destroy the Aztecs by not allowing them to grow it - anyone caught was put to death!
Tut, tut ...
Khorasan grain is a wheat variety that was brought to the US as a souvenir from an Egyptian tomb - it was sold as ‘King Tut’s Wheat’. Now known as kamut, an ancient Egyptian word for wheat, this rich, buttery-tasting wheat is certified organic.
And of course keep breakfast simply delicious and nutritious!
A balanced breakfast does more than just get your child’s body going in the morning. It should make a great contribution to the energy and nutrients they need to kick start the day. In fact, it’s recommended to get around 20% of daily energy intake from breakfast. But breakfast doesn’t just give your children energy - it provides them with protein, fibre, vitamins, minerals and many other nutrients. If they don’t get the nutrition they need first thing it’s hard to make it up during the day.
Fortunately, there’s a quick and easy way to help give them everything they need. A bowl of cereal made with whole grain, a splash of milk or dollop of yogurt, and a piece of fresh fruit will give them a good start to the day. Or, if you want to try something a bit different, take a look at our fun recipes.
- Gibson SA & O'Sullivan KR (1995). Breakfast cereal consumption patterns and nutrient intakes in British school children. J R Soc Health.115:366-70. • Nicklas TA, Myers L, Reger C et al (1998) Impact of breakfast consumption on nutritional adequacy of the diets of young adults in Bogalusa, Louisiana: ethnic and gender contrasts. J Am Diet Assoc. Dec;98(12):1432-8. • Preziosi P, Galan P, Deheeger M et al (1999) Breakfast type, daily nutrient intakes and vitamin and mineral status of French children, adolescents, and adults. J Am Coll Nutr. Apr;18(2):171-8. • Cho S, Dietrich M, Brown CJ et al (2003) The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr. Aug;22(4):296-302
- ^ • Gibson SA & O'Sullivan KR (1995). Breakfast cereal consumption patterns and nutrient intakes in British school children. J R Soc Health.115:366-70. • Nicklas TA, Myers L, Reger C et al (1998) Impact of breakfast consumption on nutritional adequacy of the diets of young adults in Bogalusa, Louisiana: ethnic and gender contrasts. J Am Diet Assoc. Dec;98(12):1432-8. • Preziosi P, Galan P, Deheeger M et al (1999) Breakfast type, daily nutrient intakes and vitamin and mineral status of French children, adolescents, and adults. J Am Coll Nutr. Apr;18(2):171-8. • Cho S, Dietrich M, Brown CJ et al (2003) The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr. Aug;22(4):296-302.
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We've tried to answer as many of your questions as possible. You can search them all here:
How can I find foods made with whole grain?
Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too. It’s easy to know if a Nestlé breakfast cereal is made with whole grain: just look out for the Green Banner and whole grain tick on top of the box.
Which Nestlé cereals are made with whole grain?
All Nestlé breakfast cereals carrying the green banner are made with whole grain; this is our Whole Grain Guarantee. They are made with at least 8g or more of whole grain per 30g serving. There are ingredient lists on all packs, showing the exact amount. By end of 2015, we’re committed to making whole grain the main ingredient in all Nestlé cereals popular with children.
What should be in a complete breakfast?
A complete breakfast should include a balance of nutrients from each of the major food groups. As a guide, it might look like this: • 1 grain-based starchy food • 1 dairy food • 1 portion of fresh fruit • 1 glass of water • Optionally, an additional source of protein Nestlé breakfast cereals are a nutritious breakfast choice as they are: • A source of fiber and whole grain • Low in fat (most have low levels of all types of fat, including saturates) • Fortified with vitamins and minerals such as B vitamins, calcium and iron • A lower calorie per kilojoule, fat and sugar choice than many other breakfast food options
We'd love to hear your comments about Nestlé cereals, so please let us know what you think, we always appreciate hearing from you.