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Interview With A Kids' Breakfasts Researcher

30/04/2012 21:31:00

The Importance of Breakfast

Interview with Katie Adolphus, researcher on breakfasts for kids.

Everyone knows that breakfast is the most important meal of the day, right? But what should you feed your children for breakfast? Does it really make a difference to the way they behave at school? How much do we actually know about our children's first meal of the day?
We asked Katie Adolphus, a PhD research student at the Human Appetite Research Unit (HARU). She is investigating the effects of breakfast on learning in school children and kindly agreed to answer some of our queries and concerns.

Please note that Katie's work is with school aged children, and while her practical suggestions towards the end of the interview are of general use to all parents, they are not meant as personal nutritional advice. Younger children will need slightly different things than older children. If you would like some more specific suggestions for healthy breakfasts, check out: Great Ormond Street's ideas, or these ideas for very young children.

Hi Katie, you’re currently investigating children’s breakfasts. What are you trying to find out?
 
I am investigating the effects of breakfast on learning in school children, both at primary and secondary school. This is broken down into specific areas which are called cognitive performance, subjective mood state, in-class learning behaviour and school performance.
Cognitive performance is things like reaction time, memory and the ability to sustain attention. The in class behaviour I am looking at includes things such as time on task, distractibility, disruptive behaviour, motivation and frustration. School performance is normally measured by CATs scores, schools grades such as GCSE grades and SATs grades. Finally, subjective mood state is measured following breakfast to assess the effects of breakfast on children’s own perceived mood such as their ability to focus, their motivation, concentration and energy.


What do we already know about breakfasts for children?
Breakfast is widely acknowledged as the most important meal of the day, and rightly so. People who regularly eat breakfast are more likely to have a more nutritionally balanced diet and better diet quality.
Breakfast makes a large contribution to our daily nutrient intake so people who eat breakfast tend to have a better overall “nutritional profile”. For example, micronutrient intakes of Iron, B vitamins and Vitamin D are approximately 20-60% higher in regular breakfast consumers compared with breakfast skippers. This is why people who eat breakfast are more likely to achieve their “Recommended Daily Allowances” (RDA) of those important micronutrients.
Consuming breakfast can also contribute to maintaining a Body Mass Index (BMI) within the normal range. A recent systematic review reported that those who habitually eat breakfast are less likely to be overweight. Breakfast consumption is also associated with other healthy lifestyle factors.
As far as children are concerned, children who do not consume breakfast are more likely to be less physically active and have lower cardio respiratory fitness levels. Therefore, consuming breakfast is important for multiple positive health outcomes.


What is your research so far telling you about the link between breakfast and cognitive performance?
Children and adolescents who skip breakfast may have reduced cognitive performance during school. This has important implications given that cognitive performance is central for academic achievement during school years.
Adolescents have a higher basal metabolic rate (meaning that they use more energy in a day) than adults, so getting the right nutrition is vital. This, coupled with fact that adolescents usually sleep longer and therefore go without food for longer overnight, means that their stores of energy (glycogen) can be really depleted in the morning. For them, therefore, eating breakfast is vital to provide adequate energy for the morning. Despite this, between 31-34% of adolescents occasionally or never eat breakfast.
Overall, studies that investigate the short term effects of breakfast have demonstrated that eating breakfast has positive effects on cognitive performance, particularly in the domains of memory and attention (Hoyland, Dye and Lawton., 2009).
Eating breakfast has also been found to have positive effects on school performance. When funded School Breakfast Programs (SBP) have been evaluated to see their effects, the evidence has shown beneficial effects on scholastic performance particularly in mathematics and arithmetic. Children’s participation in School Breakfast Programmes is also linked to a decrease in absence from school.
In line with this, The School Food Trust reported an increase in Key stage 2 average point scores in primary schools that provided with a free school breakfast. Similarly, better reasoning scores in the SAT tests have been found in those who habitually consumed an adequate breakfast.
 
 
Are there any myths about breakfast that we should bust?
There certainly are. Many people believe that skipping breakfast will help them lose weight by cutting calories. In fact, the complete opposite is found in many scientific studies. There is substantial evidence that those who consume breakfast have a lower BMI. This association has been found in both adults and children.
Moreover, breakfast can aid in appetite regulation as studies report that those who eat breakfast are more likely to consume less calories at lunch. Therefore those who skip breakfast may over compensate for the calories skipped at breakfast.
So skipping breakfast is not an effective way of losing weight or skipping calories as you will normally eat more to make up for it and it may also slow your metabolism because you are extending the overnight fasting period.
Trying to lose weight? Make sure you always have breakfast!
 

What should moms and dads be trying to feed their children at breakfast, especially on a school day?
I think what’s most important is balance. There is no one particular food for breakfast. Like any other meal, a balanced breakfast should include foods from each of the food groups.
I would aim to keep breakfast varied, balanced and substantial. Breakfast should provide about 20%-25% of your daily calorie needs. Breakfast based on the main food groups will give you an excellent start to the day. It’s also a good time to get at least two servings of fruit. For instance, one small glass of fruit juice, one tbsp of raisins, an apple, 7 strawberries or a sliced banana sprinkled over your cereal. Or have a breakfast smoothie, these normally contain around two of your five a day. If you can tick off two servings at breakfast, reaching your ‘5 a Day’ should be easy.
Ready to eat cereals are also brilliant breakfast choice and often a favourite for children. They are a great source of key B vitamins, iron and calcium (from milk) and often low in fat. Try to have with a glass of orange juice and top with banana and berries to aid the absorption of iron. Wholegrain or high fibre options are also brilliant; they are higher in fibre to keep you fuller and aid in digestive transit, meaning that they help to move food through the digestive system. In addition, wholegrain and high fibre foods tend to digest more slowly, providing longer lasting energy.
Whatever your morning routine, remember that breakfast is an important meal for the family, and doesn’t have to be time consuming!
 
 
Lots of families have very little time at breakfast. We’d all ideally like to sit down to breakfast but it isn’t always possible. Have you got any ideas for balanced breakfasts which are quick to prepare and eat or can be taken on the road with you?
Convenience and lack of time are always cited as key barriers to breakfast intake, not just in children and adolescents but also adults. And more often than not, given a choice between the extra 10 minutes in bed over eating breakfast...well, breakfast often loses in this decision!
Many schools now implement a “Grab N Go” breakfast as a convenient, time saving way to increase breakfast consumption in their pupils. Furthermore, many food manufacturers now offer convenience breakfast food options that can be eaten on the go.
Whilst breakfast might seem as a time consuming obstacle during a busy morning, a healthy breakfast doesn’t always mean extra time to prepare. You can still get the benefits of breakfast on the go! Here are some convenient, quick and most importantly healthy breakfasts tips and ideas - so you can still enjoy your extra precious moments of slumber.
· Prepare the night before: Get bowls of cereal ready just to add milk, make a smoothie and leave in the fridge/freezer, put fruit in Tupperware, prepare yoghurt and granola in Tupperware or make a sandwich the night before and wrap in foil, make toast and wrap in tin foil to eat on the go.
· Keep Breakfast Simple: On busy days, get the family going with something as quick as a bowl of cereal with a banana. Put it in some Tupperware with yoghurt and eat on the go.
· Have breakfast on the go: If there’s no time to eat at home, plan a nutritious option to eat in the car or bus.
 

Can you give us a few ideas for fast breakfasts?
Smoothies – Easy to make a big batch and fridge or freeze it
Milk shake – Milk, banana or any other fruit
Fruit - Easy to grab on the go
Homemade flapjacks – Oats, almonds, fruits and honey, make the night before and wrap in foil
Wholemeal toast – pop it in some foil
Invest in Tupperware to put in yoghurt and granola or porridge
Cereal and milk pots
Cereal bars and fruit
Make hard boiled eggs night before, slice on a sandwich
Grab yoghurt and put cereal or dried fruit in a food bag to add on top to eat at school/work
 
 
What should parents avoid like the plague for school day breakfasts?
Confectionary and energy drinks – particularly for children. Any high sugar, high caffeine carbonated drinks should be avoided. These are becoming increasing popular and often a “trendy” breakfast choice. They can be really high in caffeine and sugar and low in vitamins, minerals and other nutrients. They offer a quick hit in the morning followed by an energy slump. Caffeine intake should be monitored in young children so energy drinks are really a no go.
 
 
What is your own favourite breakfast?
Hard decision! High fibre cereal such as All Bran, yoghurt and dried fruit or overnight oats (oats mixed with natural yoghurts overnight and I normally add some blended banana, or wholemeal toast topped with yoghurt cinnamon, strawberries and blueberries). On a weekend, poached eggs on toast, or homemade beans on toast, butter beans, tomatoes and onions on wholemeal toast..
 
As you can see....I enjoy breakfast!
 
 
Is there anything else you would like to ask Katie? If you have any queries about breakfast for the children you care for, please post a comment and we’ll try to answer them!

Katie Adolphus is based at the Institute of Psychological Sciences at the University of Leeds and is working under the supervision of Professor Louise Dyer and Dr Clare Lawton, Ms Hilary Asoko (The School of Education, Leeds University) and Mr Paul Hirst (Director of Strategy, The Schools Partnership Trust).The research is in collaboration with The School Partnership Trust (SPT), an educational charity which sponsors six primary and secondary schools consisting over 6000 pupils in Leeds, Doncaster and surrounding areas. You can find out more about her work here or follow her on twitter @KatieAdolphus.

 

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A Very Seedy Interview - Q&A With Seed Parade

04/11/2010 19:29:00

A Very Seedy Interview - Interview With Seed Parade



Seed Parade is a discounted online seed sales site set up by a small team who have both horticultural qualifications and many years experience in gardening. They pass on growers prices and use less packaging to keep costs low and save waste. Lajos from the Seed Parade answered my seedy questions.

 

What are the benefits of growing from seed?

Growing vegetables from seeds is much cheaper than buying plug plants. And as the seedlings start life in your own specific environment they generally adapt better, as opposed to the plug plants which are often grown forced in a strictly controlled environment before coming to you.


Why are so many people nervous of growing from seed?
Many people are afraid because they have never done it before and they think is a bit too much like rocket science. Actually it is very easy to grow veggies from seeds. If you have never done it before, the best is to start with something easy and fast growing, like rocket or lettuce. And carrots and beans are very easy too. In our blog and on the product pages you can find lots of growing tips. In nature it just happens, so imagine if you take care a bit of those poor seeds and seedlings, it just cannot go wrong


If someone has never grown anything from seed before and doesn’t have a propagator or greenhouse, just a window ledge and a patch outside to plant on into, which five plants would you recommend as their first experiment with growing from seed?
Basil, courgette, dwarf beans, rocket and lettuces.


What are the two most interesting seeds which you think people might like to know about?
Ricinus communis - the castor oil plant is wonderful and makes a great display well into the autumn. I have to mention that the entire plant is poisonous but never heard of any kid trying to eat it!
Hamburg parsley - this is as easy to grow as the normal parsley and you can use the leaves and the large roots too, wonderful in soups, winter stews.


What tips would you give someone about the best way to choose seeds and how to choose a supplier?

Choosing is not easy in today’s market as there are just so many varieties available. The best is to go for your tried and tested favourite ones and then try one or two new things each year. A fun thing for the kids is to have some unusual varieties like the purple carrot or the black cherry tomato, these could encourage them to eat more veggies. It is always better to have more varieties than lots of plants of the same one. And if you don’t use the whole packet up then the seeds will be fine for the next growing season too.



How should seeds be stored and how long can seeds keep for?

Seeds should be kept in a dry and cool environment. Different species’ seeds keep for different lengths of time. For example parsnip and parsley 2-3 years, tomatoes can keep for 7 years and many flower seeds up to 10 years. The seeds lose their germinating ability slowly with time, so even when you have an old packet of seeds, some will still germinate.


If you were shipwrecked on a desert island which had fertile soil but only one type of seed washed up to shore from your ship, what would you want it to be?

Courgette seeds, because it is easy to grow and fairly quick too. One plant can produce many fruits, and I think it would be really delicious with some fried wild birds eggs!


What are your tips for avoiding some of the common problems with veggie plants?

Lots of people complain that parsnip seeds are hard to get started - start parsnips inside on a wet roll of paper, and use fine seed compost for best results. Another big problem these days is tomato blight, it's really hard to avoid. If you got infected then burn all the affected plants and treat the soil. As for the classic bolting spinach, try to grow it in a cool and wet place, if they dry out on the direct sun they will bolt more easily.


How do you avoid spending a fortune when the gardening magazines arrive?
Gardening on a budget is more important than ever before, do not be fooled by the expensive things that are out there. If you grow from seeds, make your own compost all year around and make your own feed using stinging nettle and comfrey tea, then gardening costs only your time really. Oh and save your own seeds, very important!

 



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Interview With Times Children's Food Expert

04/10/2010 21:44:00

Interview With Times Children's Food Expert Beverley Glock

So maybe you really want to start cooking with your children. But you're a bit anxious. Do I need to have special equipment, or get myself all prepped up first?

What's the best kind of recipe for children, and what is likely to go wrong?

Beverley Glock is a food writer and presenter who specialises in children's and family food. She contributes to The Times on children's cookery, and runs a cookery school and online store Splat Cookery.

Two mums and a childminder from my village asked me to ask Beverley the following questions:

Why do you think it is important for children to learn to cook?
Children are more likely to eat food that they have helped prepare themselves, they may not like peppers but if they already like a dish and see peppers being prepared to be included in that dish, eg spaghetti bolognaise, then they may be tempted to try the pepper raw. If children are introduced to helping to prepare meals and to cooking with help themselves they'll grow up understanding this is a part of life, that it's not difficult and that way it will become natural to keep cooking when they grow up too. I also hope that in turn the children will encourage their parents to cook more and explore different ingredients and recipes together.


What are the main things to prepare before getting kids in the kitchen?
I'm not sure that you should 'prepare' anything before getting children in the kitchen. Adults should use sharps and do the heat work but you still need to tell children not to touch the oven, stove top, knives and explain why, they'll see you wearing oven gloves to protect your hands from the heat and even if you chop the root vegetables your children can help wash or peel them. Share the preparation of food including wiping down work surfaces before and after and the washing and drying up too, it's all part of cooking.


How do you cope with cooking with more than one child or different ages?
What about teachers or childcarers with larger groups of kids? If you are cooking with children of different ages then split the tasks between the two children, the younger gets to do the simpler tasks and the older one does the more complicated ones, providing that the older child is capable of this, there are some 6 year olds who are much more responsible and capable than some 11 year olds I've worked with.



What, in your experience, are the kitchen jobs which children enjoy the most?
Ooh, definitely peeling, grating and preparing fruit and vegetables. Children seem to enjoy this much more than mixing and traditional 'baking' methods, maybe because it makes them feel like they are cooking properly


What are the most common mistakes people make cooking with children?
Underestimating what they are capable of, children are more capable than we give them credit for. It may not look as good as your version and they may make more mess but as long as it tastes good, it's ok - both kitchens and children come washable. Also a lot of adults tell their children that 'they won't like this food or that ingredient' without allowing them to try and experiment.


What other advice would you like to give budding young chefs and their parents or teachers?
Experiment with flavours and food, go into the local market and just see what you fancy and what smells good and ripe, take it home and try different ways of cooking with it and mixing different flavours with it. Some will work, some won't, some will be amazing but if you don't try you won't find out and the worst that will happen is you'll throw it away and start again.

 

 

 

 

 

 

 

 

 

 

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