Low Glycemic Index (GI) foods release energy slowly, keeping blood sugar stable and kids alert throughout the morning. Perfect for school days!
1. Oatmeal with Fruit and Nuts
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Ingredients: Rolled oats, low-fat milk, chopped apples or berries, sprinkle of nuts/seeds.
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Tip: Add cinnamon for flavor instead of sugar.
2. Wholegrain Toast with Nut Butter & Banana
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Why Low-GI: Wholegrain bread digests slowly, peanut/almond butter adds protein and healthy fats.
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Optional: Drizzle a little honey if needed.
3. Greek Yogurt Parfait
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Layer: Plain Greek yogurt + fresh berries + chia seeds or granola (low-sugar).
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Bonus: Probiotics for gut health.
4. Egg Muffins
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Ingredients: Eggs, spinach, cheese, diced veggies.
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Make Ahead: Bake in muffin tins for easy grab-and-go.
5. Overnight Chia Pudding
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Ingredients: Chia seeds, milk (or almond milk), a dash of vanilla, topped with fruit.
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GI Benefit: High fiber slows glucose release.
6. Wholegrain Pancakes with Fruit
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Use whole wheat flour, top with unsweetened yogurt + fresh fruit instead of syrup.
7. Smoothie with Hidden Veggies
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Blend: Spinach, banana, berries, Greek yogurt, and milk.
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Add oats for extra fiber.
⚠️ Avoid:
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Sugary cereals
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White bread/toast
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Juice-heavy breakfasts
