Breakfast Survival Guide
The children get up late, the dog’s chewed the homework and who knows what happened to the car keys. Aaaaghhh! Yes, mornings can be madness. So how do you get through this 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. Packing lunchboxes and schoolbags for example 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 slippers! Not that slippers are that bad … are they?
5. Keep calm and carry on
Things rarely go according to plan – what will be will be! Embrace disruption – nobody, absolutely nobody is perfect. You know those mums always looking so serene? Chances are they’ve had a mad morning too!
And of course keep breakfast delicious!
A balanced breakfast does more than just get your child’s body going in the morning. It could make a great contribution to the energy and nutrients they need to 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 can provide 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 yoghurt, and a piece of fresh fruit will give them a tasty start to the day. Or, if you want to try something a bit different, take a look at our fun recipes.
- NHS Choices: http://www.nhs.uk/livewell/goodfood/pages/what-does-100-calories-look-like.aspx
- a, b • 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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