Forget Cornflakes: What Kids Should Eat for Breakfast

The kids have begun their school year, and parents too are getting back into a routine. A crucial part of this routine is the food we consume, especially in the morning.

Breakfast is considered the most important meal, yet ironically, mornings are the most hectic and challenging times of the day. Kids need to get ready for school, and parents are off to work.

According to Batya Sharabani, a clinical nutritionist with Maccabi Healthcare Services, waking up five minutes earlier can allow us and our family to enjoy a light meal and calmer morning.

Batya recommends the following foods for a healthier, happier start to the day:

• Half a piece of fruit and half a cup of natural yogurt (adjust to personal preference and need).
• A whole-grain cracker with cheese or avocado.
• Half a sandwich with cheese or an egg.
• Oatmeal with optional honey or date syrup and fruit.
• Homemade muffin (preferably whole-grain) with fruit or a savory muffin with cheese and vegetables.

Batya warns against overly processed and industrialized foods that contain high levels of sugars and additives, such as cookies, breakfast cereals, and energy bars.

The Mid-Morning Snack

Batya suggests a mid-morning snack that includes carbohydrates, protein, and a vegetable, detailed as follows:

Carbohydrates
Bread / roll / pita - preferably whole grain.

Protein

• Spreads such as cheese, labneh, hummus, tuna, or egg. Enhance the sandwich flavor with olives, sun-dried tomato spread or pesto, avocado, or tahini.
• For those sensitive to dairy or vegans, legume spreads like lentil or tofu spreads are suitable.

Vegetables

• Cherry tomatoes, cucumber, lettuce, colorful pepper - packaging them in a small designated container boosts the motivation to eat them.

Additionally, remember to add a water bottle and a piece of fruit for the next break.

Batya emphasizes that the mid-morning snack is important because it boosts concentration in classes and is an essential part of daily food consumption. The protein in this meal is very important. Batya advises against giving in and buying kids pastries or pita with za'atar on the way to school, as they contain carbohydrates and fat but lack protein or vegetables.

To maintain a balanced and varied routine, Batya recommends making a weekly chart and planning meals according to the children's preferences. When kids choose for themselves and see all the options, they are motivated to stick to a healthy and consistent diet.

Another point Batya raises is not to send kids with food they are unfamiliar with. To introduce children to new flavors, it's advised to do so during shared meals at home.