Many of us eat breakfast every morning, but are we eating the best breakfast for our bodies and minds?

A good breakfast means different things to different people. It also means different things to people at different stages of life. Children need more nutrients and essential fatty acids than a grown adult as their bodies are still developing and growing. And as the mothers and fathers of the current and future generation of strong and successful Kenyans, we can give our kids the best start to their day AND their lives! A good breakfast is balanced and has the right nutrients to give kids the energy they need.

Breakfast is an important meal of the day. Breakfast should be comprised mostly of starchy foods (for example brown bread or whole grain porridge), which should be combined with a hot beverage such as tea with milk, or a portion of milk or other sources of protein. Furthermore, it is important to also add a variety of fruits or some vegetables, because these are rich sources of different vitamins and minerals including vitamin C and A, folic acid, potassium, and fibre. In addition, to help get more good fats, it is recommended to add some spread with Omega 3 and 6 fats and fat- soluble vitamins such as margarine.

Therefore, a good breakfast will deliver required nutrients to start the day such as carbohydrates, good fats (Omega 3 and 6), proteins, water-soluble and fat-soluble vitamins, and minerals.

Examples of these Omega 3 and 6 essential fatty acids (Blue Band now contains these) include, protein from eggs or milk, whole grains (such as brown bread or whole grain porridge) and natural sugars such as honey or fruit (if your kids have a bit of a sweet tooth). Try and make fruit your portion of natural sugars – try and buy whole fruits when possible as they contain fibre (or if fruit is hard to come by, a small glass of 100% fruit juice is another way to get a serving of fruit with your breakfast). Vegetables and fruit are also a good source of vitamins and minerals – these will help build your child’s immune system as they head out into the world each day.

So, try and start their day with a balanced breakfast.

For more of this and more amazing diet stories, visit , an incredible platform brought to you by Blueband. Also, engage in their #GreatBreakfastChallenge, which is being spearheaded by athlete David Rudisha. It aims to help a million kids in Kenya eat a good breakfast every day.