Schools Nutrition Rainbow Breakfasts BY MAGIC BREAKFAST'S NUTRITION TEAM Many children are not hungry first thing in the morning and often need a bit of time and a light bite to trigger their appetite. Starting a child’s breakfast off with a piece of fruit or vegetable is a great way to transition their body from a fasting state to one where they are ready to eat a full meal. Fruits and vegetables are easily digested by the body and kick-start a child’s metabolism with natural fruit sugars (which are best to have earlier in the day so that the energy they contain is used up throughout the day). Adding fruits and vegetables to a child's breakfast is a great way to stimulate their digestive tract as they contain fibre, prebiotics and enzymes which help to push waste matter through the body. You might not think that fruits and vegetables would fill a child up, but they really can! There is so much fibre in fruit, plus the vitamins, minerals and nutrients that tell the brain it’s satisfied and to shut off the hunger signal to the stomach. This is also great for helping your child not to overeat and so maintain a healthy weight. The vitamins, minerals and antioxidants found in fruits and vegetables can also contribute to lower cholesterol and blood pressure levels which, in turn, both contribute to a healthier and stronger heart and help prevent cardiovascular disease. Eating a diet rich in fruits and vegetables, as part of an overall healthy diet, will provide nutrients vital for the health and maintenance of a child's body. Evidence shows there are significant health benefits to getting at least five 80g portions of a variety of fruit and vegetables every day. Top Tips - fruits and vegetables in a child’s breakfast: 1. Add a piece of fruit to water, especially dense fruit e.g. apple, orange, grapes, strawberries, watermelon, pineapples 2. Make a breakfast smoothie with fresh or frozen fruits and vegetables 3. Add some dark green veg to an omelette Remember, as well as being highly nutritious, fruits and vegetables taste delicious - and there is such a variety of rainbow colours to choose from!