Healthy Breakfast Tips for Your Kids and Family

Wholegrain food is super healthy and they can make you feel fuller for longer, so you don't overeat. Many studies have shown that whole grains can decrease the risk of type 2 diabetes, strokes and some forms of cancer.

Some examples of wholegrain foods include oats and wholemeal bread. So, if you don't like cereals, next time you're out, buy a seeded batch wholemeal loaf.

Combining protein-rich food with carbohydrate-based foods like oats, bread, and cereals ensures you get an invaluable uptake of nutrients to start your day. Rich sources of protein include nuts, eggs, lean meat, and milk.

Salmon is an excellent source of lean protein and omega fatty acids. Consider indulging in toasted brown bread with scrambled eggs, cream cheese, and curls of cured salmon.

The first meal of the day is perhaps the best time to consume a large portion of the government's recommended "5-a-day" intake of fruits and vegetables.

A banana, some chopped apple on top of your cereal, or a glass of orange juice are easy ways to consume essential vitamins at breakfast time. If you prefer vegetables to fruit, try tinned baked beans on toast or a fresh mushroom omelette.

When you are sleeping, your body is not only deprived of food, but also water, so rehydration in the morning is key. It's essential to have a drink of a healthy liquid with your breakfast.

Dehydration can cause tiredness, headaches, and mood swings. Furthermore, dehydration symptoms are often mistaken for huger symptoms, so people often overeat when they don't consume sufficient fluids throughout the day.

Start your day with herbal tea, fruit juice or ice-cold water. While coffee is not necessarily unhealthy and has the added advantage of providing you with a caffeine boost, it is not as hydrating as many alternative morning beverages.

If you find it hard to eat when you first get up, remember that you can take breakfast with you and eat it during your commute. As long as you consume something within a few hours of waking up, your body will still benefit from the positive effects of a morning meal.

Fabulous pumpkin spice pancakes make for a great fall breakfast and are a great and tasty way to start the day. For additional healthy eating advice, be sure to visit www.nutrition.org.uk, the official website of the British Nutrition Foundation.

If you have kids, it's vital that you instill healthy morning breakfast routines from a young age. Children often instinctively enjoy cereals, bread and fruit juice for breakfast and all those elements are key components of a balanced, nutritious daily diet.

Growing children tend to have higher energy requirements than adults and can quickly feel full before they've eaten enough calorie-dense food if they consume lots of fiber-rich food. So, it's best to give kids a slice of white and a slice of wholemeal toast.

Try to buy breakfast cereals fortified with vitamin D, vitamin B12, calcium and iron to boost kid's intake of essential vitamins and minerals. Read the labels on breakfast cereals and avoid ones with excess sugar, salt, and artificial coloring agents.

If you have kids who have a sweet tooth, use dried fruit to sweeten cereal rather than white caster sugar. Try to get your children to drink a glass of orange juice in the morning. The juice is rich in vitamin C, which aids iron absorption, boosts the immune system and prevents scurvy.

Add fruit juice cartons, fortified cereal bars or fresh fruits to children's lunch boxes. Include dairy products or other food items rich in calcium to ensure the healthy development of teeth and bones. Make sure your child has a drink (milk, water, fruit juice, etc.) with breakfast to promote hydration.