With summer vacation nearly coming to an end and school starting soon, this period is naturally stressful for children and parents alike. The same daily morning routine needs to start again including a very important meal: Breakfast.

Why is breakfast so important?
Breakfast is the most important meal of the day since it refuels the body with the needed energy after being deprived of food for about 10-12 hours of sleep. It also kick-starts the metabolism and prepares children for their active day ahead.

Research proves that having breakfast facilitates learning, increases alertness, efficiency, physical endurance and helps maintain a healthy body weight in school aged children. However, it is worth noting that the quality of the breakfast you offer to your children is as important as its regularity. Breakfast must contain energy-giving carbohydrates, fiber, proteins, vitamins and minerals. So what makes a delicious and healthy breakfast? Offering whole grain breakfast cereals along semi-skimmed milk and a fruit for your child at breakfast is one option as it is a delicious and convenient way of getting a good supply of wholegrain in addition to essential vitamins and minerals to kick start your childs school day. It is important here to note that you may not pay too much attention to the milk leftover in your childs bowl when they are running to catch the bus but studies show that 41% of the milk children drink is actually consumed with breakfast cereal.

Whole or refined grains?
Grains like oats, wheat, rye, corn and rice contain essential nutrients required for a healthy diet. However they can be whole or refined. Always go for the whole grain option which contains all three parts of the grain, and is more nutritious as it provides the body with protein, fiber and essential vitamins and minerals that are lost when the grains are refined.

Why is wholegrain better for you?
Health professionals have realised that wholegrain comes with a long list of health benefits. It reduces the risk of diabetes, weight gain and also lowers cholesterol levels.

How can you tell if it is whole grain?
Choosing whole grain can sometimes be misleading. The most reliable way of identifying a wholegrain product is to check the logo, labeling or nutritional information. You need to seek the word whole in the ingredient list: The higher the whole grain content, the earlier it will be stated on the list or look for the green wholegrain check mark which is indicative that the product is made with wholegrain
Myth Busters

1. Is multigrain the same as whole grains?
The terms brown, organic, cracked-wheat, high-fiber or multigrain do not necessarily mean whole grain. Wholegrain consists of the three components of the grain while multigrain has numerous grains, which are usually refined.

2. A filling breakfast = Energy for your children
When your children have a filling breakfast it doesnt ensure that they got the right energy from the food they consumed. It can be a filling breakfast but high in fat and empty calories which will make them feel lazy as the day goes by. Make sure their breakfast is high in complex carbohydrates and moderate in proteins and fat.

3. Do breakfast cereals cause obesity?
Research conducted on children from 4 years onwards, reveals that those children who eat breakfast cereals are less likely to get overweight. In fact, it is true for all age groups. The convenience and taste of breakfast cereals help overcome two common barriers to having a nutritious breakfast: lack of time in the morning and lack of options that kids enjoy. If a children skip breakfast, they will experience an energy crash mid-morning and may end up overeating to curb the intense hunger which may lead to obesity over time.