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Meal family planning – breakfast time!

By 14th September 2020 September 18th, 2020 No Comments

Breakfast is a great opportunity to nourish your child. Although all meals are important, breakfast is considered by many as the most important meal. (Ideally, no one, especially children, should miss any meals in a day.)

Here are some of the reasons:

  1. During breakfast is when children will get important nutrients that are otherwise difficult to obtain. Fibre and calcium are some of these nutrients. This is the same for some adults as well.
  2. A healthy breakfast can make a difference in kids’ (and adults) attention span, concentration and memory – crucial qualities for school performance.
  3. Kids who have breakfast have generally healthier weights than those who skip breakfast. We know that people who skip breakfast tend to overeat at other meals and snack more often and most importantly have poorer food choices.


  • Vary the foods you offer in the week
  • Include one serving of fruit
  • Include dairy products or enriched soy milk products
  • Go for whole grains
  • Stay away foods with added sugar

Avoiding choking hazards:

Although chocking can happen at any age, children up to the age of 4 years old are at higher risk.

Behaviours that increase risk of choking:

  • walking and running while eating
  • laughing and talking with food in the mouth
  • eating quickly

High-risk foods for young children

  • Whole nuts — whole nuts or large pieces should be avoided until the child is at least 3 years old. Offer ground nuts or nut butters instead (thin layers not chunks of it).
  • Whole grapes and cherry tomatoes— cut them into halves or quarters
  • Fruits with pits— remove pits from cherries, olives and plums.
  • Very crisp or hard fruits — such as apples and pears. Soften them in a microwave.
  • Coin-shaped and sausage-like pieces— such as round slices of carrots. Cut them in half.
  • Meat & fish bones, meat skin and gristle – remove them.
  • Other foods: hard candy, marshmallows, chewing gum & popcorn


Lost on what to prepare? Here are some ideas for you. They are suitable for kids and grown-ups of any age

Wholemeal bread with avocado and hard-boiled egg; with a glass of milk and one kiwi

Mushroom omelette with wholemeal wrap and cheese. One slice of papaya

Oatmeal with stewed or grated apples and ground walnuts. Add yoghurt or milk.

Low sugar cereal with enriched low sugar soy milk and pear.

Banana oatmeal pancake served with yoghurt

Overnight oats prepared with frozen berries, chia seeds and mix of yoghurt and milk

Multigrain bread with cottage cheese mix with 1 tablespoon of peanut butter and topped with 1 teaspoon of jam. 1/2 cup of blended orange (or blend of 1 orange).

What do you prepare for your family for breakfast? Share with us your recipes!

Always here for you

Claudia, lead dietitian & health coach

Claudia Correia

Claudia Correia

Claudia has a degree in Dietetics and has a special interest in Women’s Health, Mediterranean Diet, Weight Management, Chronic Disease, Nutritional Wellness & Mindful Eating, as well as, in Cancer Nutrition Therapy. She is a dietitian member of SNDA (Singapore Nutrition and Dietetics Association) and member of the Academy of Nutrition and Dietetics. Claudia has been practising as a dietitian since 2010, and she has spent four years at Raffles Hospital. For the past years, she has been passionately working with her clients on areas such as weight management, women’s health, chronic disease management, wellness and oncology. Claudia has diversified experience from both Europe and Asia, coupled with the expertise of handling a variety of cuisines. She caters to the most varied needs of an individual. When consulting her clients, she educates and creates awareness of the impact of food, while emphasizing the enjoyment of food.

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