Eating breakfast like an emperor? How important is breakfast?

While the majority of people in this country do not eat breakfast or only eat it irregularly, for a minority, starting the day without a meal is out of the question. The latter can be roughly divided into four breakfast types: Type 1: Bread lovers who snack on one to three slices of bread with jam, honey or chocolate spread. Type 2: Lovers of sweetened cereals and fruit juices. Type 3: People, predominantly women, who prefer Bircher muesli, which consists of unsweetened cereals, milk, quark or yoghurt and fresh fruit. Type 4: Sausage and cheese lovers, mainly senior citizens.

For years, breakfast was considered the most important meal of the day. It was said that people who didn't eat breakfast generally ate less healthily and tended to be overweight. There are now studies that contradict this. It is therefore not always easy for parents to decide whether they should insist on breakfast at home or not.

Hunger is individual

Your child's energy stores are depleted during the night, which is why they should be replenished in the morning. Whether this takes place in one meal or spread over two meals is not important. What is important is that your child consumes valuable sources of energy in the course of the morning so that possible ravenous hunger attacks can be avoided and thus situations in which children and adolescents reach for foods high in sugar and fat. Girls and boys who eat a regular and balanced diet are generally more productive in terms of physical activity, but also cognitively. As with adults, hunger and appetite also vary in children. If your child needs a little more time to get going in the morning and doesn't really work up an appetite until a little later, you can easily split the meal.

Your son or daughter can then drink milk at home, for example, and eat breakfast later during the break. It is not advisable to insist on breakfast at home and to force a meal on your child. This kind of behaviour can trigger rebellion in your child and ensure that they don't eat anything at home and then eat at the break time kiosk. Depending on how the first meal of the day is put together, your child will feel fuller and fitter for longer. Ideally, breakfast should be made up of several components.

Most important part of breakfast: cereal products

The most important part of breakfast - as with any meal - should consist of cereal products, such as bread or breakfast cereals. There is a huge range of flakes on offer, so favour flakes that are unsweetened. If your child refuses these, add a little honey to sweeten the breakfast. You can supplement cereals in the form of muesli with a handful of seasonal fruit and milk, yoghurt or quark. Most children really enjoy a breakfast of bread with butter and jam. Add a glass of milk or a slice of cheese and fruit slices for a balanced breakfast.

Proteins are also important

In addition to the grain content, the protein content is very important. You can cover this with a portion of dairy products in the form of natural yoghurt, quark or cheese. Eggs, dried meat and ham are also suitable. If your child prefers plant-based protein sources, plant-based milk and dairy products such as soya or rice milk can also be a good alternative.

This proportion ensures that your child feels full for a long time. Supplement the cereal and protein components with a portion of vegetables or fruit, which will also help to fill your child up.

Variety increases the appetite for breakfast

While adults often prefer a single breakfast, it can happen that children like to take turns eating breakfast:

• Classic 1: Confit bread with a glass of milk and a handful of fruit.
• The classic 2: oatmeal with fresh seasonal fruit and yoghurt or quark. Instead of oatmeal, you can also offer unsweetened cornflakes between meals.
• Salty 1: Scrambled eggs, bread and seasonal raw vegetables.
• Salty 2: Bread with cheese or ham and gherkins.
• Warming: Boiled oatmeal with milk, grated apple and a little cinnamon. This breakfast is very popular in the colder months.
• Oriental: Feta cheese, humus, vegetables and flatbread.
• For a quick one: puree quark with fruit, a handful of almonds and flakes the evening before, chill and enjoy in the morning.
• In addition, offer sufficient liquid in the form of unsweetened tea or water.