Healthy Breakfast Time!

Did you know that eating breakfast can improve children’s cognitive function, particularly memory, attention, and executive function! If you’re running out of breakfast ideas for your little ones, then check out our some tips on choosing a nutritious breakfast and some convenient breakfast ideas!

Focus on the three macronutrients

Carbohydrates with a low glycemic index (GI) – – Studies have shown that choosing foods with a higher GI for breakfast will be more likely to affect children’s performance and attention levels during class. It is because such foods are likely to cause fluctuation of blood sugar, which can cause tiredness and hunger sooner, and thus affect their attention level. Examples of high GI food are white bread, white steamed bread, cocoa chips, corn chips, cakes, porridge, etc. It is recommended to choose whole-grain cereals such as whole-grain bread, oatmeal and other low-glycemic index foods.

High-quality protein – It is very important for children’s growth. Also, eating enough protein can make them feel fuller for a longer time. You can simply add an egg or a serving of dairy product (such as milk/yogurt/cheese) or soy products (calcium-fortified soy milk/tofu), these foods can provide high-quality protein as well as a great amount of calcium to support bone growth.

Good fats – such as avocados, nuts, chia seeds, flax seeds, etc. these foods are rich in ALA. Our body can convert some of the ALA to DHA, which is an important nutrient for brain development, improving memory and enhancing attention levels. In addition, these foods are also rich in dietary fibre, potassium, calcium, magnesium, iron, zinc, vitamin E and other minerals and vitamins, which help maintain gut, bone, and heart health.

Additional Tips!

• Avoid high-sugar foods and drinks, such as soft drinks, juice drinks, lemon tea drinks, cakes, cookies, etc. for breakfast.

• Avoid high-fat or high-salt foods such as sausages, fish balls, spam, instant noodles, cookies, siu mai, etc.

Healthy and convenient breakfast options:

1. Low-fat/skimmed cheese sandwich + calcium-fortified soy milk/high-calcium milk

2. Peanut Butter Banana Toast + Calcium Soy Milk/High Calcium Milk

3. Plain yoghurt with nuts and/or diced fruit\

Easy Recipe: Healthy Overnight Oats

Ingredients:

Rolled oatmeal – ½ Cup

Chia seeds – 1 Teaspoon

Nuts – 1 Tablespoon

Blueberries or Other diced fruit – ½ Bowl

High calcium low-fat milk / calcium-fortified low sugar soy milk – 1 Cup

Directions:

1. The night before, Pour the rolled oats, chia seeds, and your choice of milk into a container and mix gently.

2. After mixing thoroughly, cover the container with cling wrap or a lid, then put it in the refrigerator for 6-8 hours.

3. Take out overnight oats before serving, and top with blueberries or other fruits and nuts. (You can also put it in the microwave to warm it up a little before eating, then top with fruits and nuts if preferred to serve warm)

Now you know what the important elements are for children’s breakfast! You can also pair it up with Lovini’s Chocolate Milk that is not only delicious and irresistible for children, but also containing essential nutrients for growth and development!

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References
Adolphus, Katie et al. “The effects of breakfast on behavior and academic performance in children and adolescents.” Frontiers in human neuroscience vol. 7 425. 8 Aug. 2013, doi:10.3389/fnhum.2013.00425
Gibson, Sigrid. “Micronutrient intakes, micronutrient status and lipid profiles among young people consuming different amounts of breakfast cereals: further analysis of data from the National Diet and Nutrition Survey of Young People aged 4 to 18 years.” Public health nutrition vol. 6,8 (2003): 815-20. doi:10.1079/phn2003493
Kuratko, Connye N et al. “The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review.” Nutrients vol. 5,7 2777-810. 19 Jul. 2013, doi:10.3390/nu5072777
Stonehouse, Welma. “Does consumption of LC omega-3 PUFA enhance cognitive performance in healthy school-aged children and throughout adulthood? Evidence from clinical trials.” Nutrients vol. 6,7 2730-58. 22 Jul. 2014, doi:10.3390/nu6072730
Wesnes, Keith A et al. “Breakfast is associated with enhanced cognitive function in schoolchildren. An internet based study.” Appetite vol. 59,3 (2012): 646-9. doi:10.1016/j.appet.2012.08.008
Wesnes, Keith A et al. “Breakfast reduces declines in attention and memory over the morning in schoolchildren.” Appetite vol. 41,3 (2003): 329-31. doi:10.1016/j.appet.2003.08.009