Want to know how to make the most important meal of the day, one of the most interesting? Local Dietitian tells us how to start making healthy breakfasts simple.
Incorporating essential carbohydrates, protein and antioxidants into breakfast time can sometimes feel difficult. But it’s easy to make it fun AND simple by imagining we are somewhere else in the world when it comes to food.
One of the best ways to introduce flavour into breakfast is to look at the healthiest elements of Anglo Saxon, Mediterranean, Latin, Asian and other world traditions. Generally, a healthy breakfast should use fruits, vegetables, whole grains, nuts and legumes (beans) and healthy plant oils as well as fish and seeds to obtain omega 3 fatty acids. Children who skip breakfast can miss out on important dietary fibres found in complex carbohydrates.
These complex carbohydrates are essential prebiotics that promote a healthy and balanced gut. Kids can be part of the fun when preparing international breakfast treats on the weekend.
Try something wordly such as:
Chinese congee and dumplings
Korean kimchi with rice, beef and fish
Indian roti with chutney and dips
Russian blinis with kefir and stuffed with cheese
South African corn porridge
Iranian naan bread with cinnamon and shredded meat
Filipino mango with rice
French brioche with fruit
Swedish crepes with berries
Polish scrambled eggs with potato pancakes
Fava beans, lemon and spices
Italian frittata and yoghurt
Turkish cheese with olives, eggs and cucumber.
All of the above dishes use spices and aromatics.
Olive oil is the preferred fat for baking.
Fun, and Simple
So, a healthy breakfast can be interesting, colourful, varying in texture and flavour as well as fun and educational. You can also cater to children with special dietary requirements. And if you have a child on a sleepover, try to prepare some treats that address allergies or intolerances so there is an opportunity for children to learn about each other’s individual needs.
As a basic guide, a four-year-old girl requires, on average, four serves of quality/low GI carbohydrates a day, whereas a 14-year-old boy requires seven serves. Breakfast is an essential meal to address these needs, as well as providing protein from eggs and dairy and antioxidants from vegetables such as spinach, tomato, zucchini and mushrooms.
Dorothy Dietitian, a Cairns local Accredited Practising Dietitian, can assist families to determine their individual nutritional needs and also provide practical advice.