Top tips for healthy meals at home

When Action on Sugar analysed 126 kinds of cereal, 92% of cereals marketed toward children still contain high or medium levels of sugar, and more than one in two kinds of cereal are at least medium in salt, with Malt O Meal Marshmallow Mateys containing 0.5g per serve – equivalent to eating 1 ½ bags of ready salted crisps. (actiononsugar.org)

The Government guidance is that children aged:

• 4-6years shouldn’t have more than five cubes of sugar (20g) a day

• 7-10 years no more than six cubes (24g) a day

• 11years+ no more than seven cubes (28g) a day

Cereal is often the quickest and easiest choice when we are rushing to get our children out the door or ready to begin the day. Just as a car needs fuel, our bodies need food to run, but some foods can help us become strong and healthy, and some do not. So let’s make healthy choices and help our children start their day the right way with some of our healthy breakfast ideas:

1. Porridge- this will provide children (and ourselves) with loads more energy than a bowl of cereal, and not only that, but we will not get the big burst of energy followed by a massive dip as the sugary cereal would have given us, this will provide us with a more constant flow of energy. How will you jazz up your bowl of porridge? Banana? Cinnamon? Berries?

2. Overnight Oats – These jars of oats have become increasingly popular. Remember to do these before you go to bed and make the mornings a breeze. Just mix up the below ingredients (in a bowl or jar) and leave them in the fridge overnight. These will then be ready for you to add your favourite fruit to in the morning.

Ingredients:

• 1.5 cups oats (150g)

• 1.5 cups milk (300ml) – use a dairy alternative if needed

• 30g milled flaxseeds

• 30g desiccated coconut (optional)

• 20g chia seeds

• 1 tsp cinnamon (this adds to its antioxidant score!)

• 1 tsp vanilla essence (optional)

1. Quick and easy banana pancakes. These will soon become a family favourite, and soon, the kids will be making them themselves. It is as simple as mashing up one banana and adding two eggs. Add a pinch of baking powder for extra fluffiness and a teaspoon of vanilla essence for extra flavour. Pour a little mixture into a heated frying pan with a splash of oil, and hey presto! Complete with your favourite toppings.