Morning routine
Breakfast Survival Guide
The children got up late, the dog’s chewed their homework and you forgot where you left the car keys. Aaaaghhh! Yes, mornings can be unexpectedly hectic. 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. 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 items 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!
Did you
know?
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 that you get around 20% of your 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 scoop 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.
Footnotes
- 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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As well as being a healthy choice for people who want to reduce the amount of gluten in their diet, or have coeliac disease or a gluten intolerance, Gluten Free Corn Flakes are fortified with B-vitamins, folic acid and iron
It’s too early to say. The science in this area is still emerging. There is evidence that low GI foods take longer to digest and help you feel satisfied for longer, but none that you’ll eat fewer calories at the next meal.
Not yet, but we will keep listening and responding to people’s needs.
The serving sizes mentioned on breakfast cereals can slightly differ, mainly due to differences in product density. Beyond its nutrients density, it’s also important for the portion size to suit the average cereal bowl. Some types of breakfast cereals, such as mueslis or granolas, are denser than traditional flakes; so a 30 g serving could look tiny and unrealistic in a bowl – that's why we use 45 g as a reference. These different serving sizes have been defined by the European cereals trade association and consistently applied by all industry members in Europe.
No. Even though some foods made with whole grain have a high GI, you can still benefit by including them in a healthy, balanced diet. Eating lots of whole grain can be good for the heart, even if the GI of the food is high. The whole population can benefit from eating more whole grain; the effect of low GI foods is still not clear.