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| | | | | | | | | Breakfast Shopping List | | | | | Having the right foods ready for breakfast is half the battle.
The following are six core breakfast foods for your weekly shopping list: | | | | 1. | Oats
Oats are super whole grains that are naturally low in saturated fat and salt. They have a low glycaemic index which means a bowl of porridge can keep us feeling fuller for longer after breakfast, compared to some other processed cereals.
You can mix porridge oats with other family favourite cereals and concoct your own recipe for granola or muesli, with just the right amount of dried fruit, seeds and nuts for taste.
Oats are high in soluble fibre. This type of fibre works like a sponge, soaking up cholesterol-based bile acids and transporting them out of the body. The liver then takes more cholesterol out of the blood stream to replace the lost bile acids and the blood cholesterol levels drop, keeping the arteries clear and the heart healthy. You may not think that cholesterol is important for children, but deposits can be laid down from as early as 7 years of age, so encouraging an oat-based breakfast cereal from an early age could be more beneficial to their health than you think. |
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| | 2. | Probiotic Yoghurt
Yoghurt is an excellent source of bone minerals, especially calcium. Children grow a complete new skeleton every 2 years, whilst adults only grow one every 7 years, so it is particularly important that your little ones have adequate calcium intakes. Low fat live probiotic yoghurts contain a little saturated fat but lots of ‘friendly bacteria’. These bacteria produce enzymes that can be absorbed through the gut wall and help to enhance the immune system. | | | | | 3. | Milk
Milk is another excellent bone food. Low-fat varieties with beneficial omega-3 fats are now available on the supermarket shelf. The calcium in milk is easily absorbed, unlike the calcium found in many plant foods. | | | | | 4. | High fibre breakfast cereals and breads
High fibre breakfast cereals and breads help digestion and provide many B vitamins.
They are
• Naturally low in fat.
• Starchy, bulky and filling
• A useful source of calories for the physically active
• Contribute to fibre, and mineral intakes, important for health.
• Contain significant amounts of vitamin E which is an antioxidant vitamin.
• Contain more potassium, iron, zinc, copper and vitamin B than more processed types.
| | | | | 5. | Fresh fruit and dried fruit
Fruit is packed with phytochemicals, antioxidant vitamin C plus carotenoids, folate and fibre. Fruit is naturally low in fat, has very few calories and is a great energy-boosting start to the day. Citrus fruits such as grapefruits and oranges are excellent sources of vitamin C. There is now a great assortment of dried fruit available in supermarkets and health shops, from the familiar plump raisin to the more exotic cranberry, papaya and mango. They provide great variety, new tastes and a burst of instant sweetness to the cereal bowl. They also contain small amounts of iron, potassium and selenium, as well as fibre and vitamin A. More than can be said of table sugar! | | | | | 6. | Eggs
Eggs are good sources of protein and provide some B vitamins, iron, zinc and Vitamins A, D and E. Eggs also contain important nutrients such as choline for brain development and selenium an important antioxidant. What’s great for parents is that they are so very versatile and they’re generally loved by children, which is very consoling particularly when you have fussy eaters who may not be keen on other nutrient-rich foods. Boil, poach or scramble in a non-stick pan and serve with wholegrain toast for a quick and filling breakfast for all the family. |
| | | | Breakfast shopping list: | | |  | Oats |
| | High fibre breakfast cereals |
| | Wholegrain bread or seeded bagels |
| | Low fat milk |
| | Probiotic yoghurt |
| | Nuts (almonds, hazelnuts, walnuts etc) |
| | Fresh fruit (bananas, berries, etc) |
| | Dried fruits (apricots, raisins, etc) |
| | Eggs |
| | Baked beans |
| | Tomatoes, mushrooms |
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