Alvityl advice-Breakfast: essential to get the day off to a good start

Breakfast: essential to get the day off to a good start

Even while we sleep, our bodies continue to expend energy! After sleeping for 7 to 12 hours, and therefore fasting, breakfast recharges our batteries and keeps us going all morning! And breakfast is even more crucial for youngsters who are growing and learning all the time, to prevent that mid-morning “energy slump” and the associated risks of snacking (and hence becoming overweight). That is why it is so important…

And yet more and more people in France leave the house with an empty stomach in the mornings: according to a survey by the lifestyle research centre CREDOC (2013), 21% of adults and 29% of children skip breakfast at least once a week, with the figure soaring to 50% in teenagers!
What is even more worrying is that this figure has been rising steadily since 2007… Our habits are changing, with breakfast increasingly eaten alone, quickly… and even skipped altogether.
And of those who do take the time to eat breakfast, only 30% of children eat a breakfast with all the nutrition they need, i.e.:

  • Energy, which can be found in foods high in complex carbohydrates and starch (bread, brioche, cereals, etc.)
  • Water, in hot or cold drinks (milk, tea, fruit juice, etc.)
  • Calcium and protein, contained in dairy products (milk, yoghurt, cheese, etc.)
  • Vitamins, present in abundant quantities in fruit (fresh, squeezed, compote, etc.).

 

Alvityl offers you a few tips for a nutritious breakfast, preferably eaten with the family!

 Breakfast recharges our energy to hold the morning! Breakfast ideas to regain vitality. Advice Alvityfor children aged 3/4 years:

1 small bowl of milk (with or without chocolate powder) or 1 yoghurt, fromage blanc/cottage cheese or fromage frais/cream cheese
1/6 of a French stick (2 slices of bread) with butter, jam or honey, or half a portion of breakfast cereal (20 to 30 g depending on the child’s appetite)
1 small whole fruit (clementine or plum depending on the season) or half a fruit (half an apple, for example)

Breakfast ideas for children aged 5 to 10 years:

1 bowl of milk (with or without chocolate powder) or 1 yoghurt or fromage blanc/cottage cheese
A quarter of a French stick (3 slices of bread) with butter, jam or honey, or a portion of breakfast cereal (40 g)
1 fruit (banana, kiwi, the King of vitamin C!)

Breakfast ideas for teenagers:

1 mug of tea
1 yoghurt, fromage blanc/cottage cheese or 1 portion of cheese
1/3 of a French stick (4 slices of bread) with butter or jam, or a portion of breakfast cereal (50 g)
1 fruit (banane, kiwi, le roi de la vitamine C !)

Breakfast ideas for adults:

1 mug of coffee or tea
1 yoghurt or 1 portion of cheese
2 large slices of bread with butter or jam

Alvityl tips:

Not hungry? Delay breakfast until after your child has got washed and dressed… they are then more likely to feel hungry. If necessary, slip a piece of bread and some fruit into their school bag, or even a small bottle of yoghurt drink to have a break time!
They don’t want to eat? Let them choose what they spread on their bread: jam? honey?
Alternate fruits (and prefer fruits that are in season, full of vitamins!) and, if necessary, present peeled, sliced fruit on their favourite plate. On Sundays, take the time to try something different, letting them squeeze their own orange juice for instance.
You have run out of fresh fruit in the house? Offer 100% fruit juices “with no added sugar” or low-sugar fruit compotes.
Your child finds it difficult to digest dairy products? Try products made from goat’s or sheep’s milk, or even almond milk. Your child eats up his/her bowl of cereal but is still hungry by mid-morning?
Beware of which cereals you choose: some breakfast cereals have a very high fat and sugar content (compare the carbohydrates and calories before you buy) and do not supply the energy a child or teenager needs. Therefore it is better to offer less “fun” but more nutritious cereals and to keep delicious chocolate ones for occasional use.
Lead by example… Not always easy with today’s busy lifestyles, but you’ll see, it very often works…

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