Talking about kids, they are the next generation whom also our pride and joy. Children’s physical and mental development depends upon them getting all the nutrients they need from a balance, varied diet. What they eat now could safeguard or sabotage their health and happiness in later life. We looked at the importance of a good breakfast, and whether what kids eat before the school day can make a difference to how they perform during it.

One of the main reasons why so many children are becoming overweight, and even obese, Is that they love to eat sugary and fatty foods – junk food, chocolate and crisps. Too many children are growing up in ignorance or defiance of good nutrition, Some are happy snackers grazing all day, some just plain greedy and overweight. Since 1995, there has been a 10 percent increase in obesity in boys and 15 percent increase for girls. And several studies show that overweight children have a much higher chance of becoming overweight adults.

These are the top basic tips apply to children two years and older on how to provide enough energy and protein for growth and repair which also contains all the essential vitamins and minerals:

1. Carbohydrate-rich foods are a source of energy. Choose unrefined versions such as brown rice, wholemeal pasta, wholemeal or granary breads and breakfast cereals such as wheat biscuits, porridge and reduced-sugar muesli. These should provide about half your child’s energy intake.
2. Protein foods. Choose lean meats, fish, eggs, beans and pulses for growth and repair.
3. Dairy foods provide calcium healthy bones. Choose semi-skimmed milk, low or reduced-fat versions of yoghurt and cheese.
4. Fruit and vegetables provide vitamins and fibre. Aim to include as much as possible in your children’s diet. Frozen and canned count as well as fresh.
5. Fats and fatty foods; always use fats sparingly. Try to use more vegetable-based oils and spreads, rather than animal type fats. Keep fatty foods and snacks to a minimum.
6. Keep sugary foods such as cakes, biscuits, sweets and chocolate to a minimum: they should be used as occasional treat foods.

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