Break that fast

It's no myth that breakfast is the most important meal of the day; the wrong start disrupts energy levels and results in mood swings and temper tantrums. But what do you do when your child has a poor appetite in the morning? Many children flatly refuse to eat breakfast or pick painfully over whatever you put in front of them - if this sounds familiar try one of these practical strategies:

ü  Offer a smoothie but add some ground nuts, seeds or oats to make the smoothie more sustaining, about 1-2 tsp should make the right consistency - blitz together in a food processor.

ü  Get creative and encourage the whole family to make their own cereals with a "pick and mix" of oats, nuts, seeds, dried and fresh fruits. Our favourite ingredients include porridge oats, Munchy Seeds Omega mix and Urban Fresh Black Cherries. Alternatively slip a sachet of Lizi's delicious Granola Crunch into their pocket or school bag.

ü  Sign them up for the School breakfast club - peer power helps no end!

ü At the very least send them off with some handy pocket foods - a banana, small pack of oatcakes and some cubes of cheese, a packet of dried fruits and some seeds or a no added sugar cereal bar such as Nakd's Apple Pie.

Lunch like a prince(ss)

Despite changes in school meal provision many parents prefer to send their children to school with a lunchbox. One of the biggest problems faced by (already busy) Mums is keeping it healthy, varied and of course appetising. Ideally you should include some lean protein such as chicken, fish or beans along with a source of energy such as rice or pasta. Maharani rice is ideal because although it looks "white" it retains the benefits of brown rice helping to sustain energy levels and keeping little tums fuller for longer. An ideal option for a lunch box is a jewelled rice salad which works well with chicken or salmon - finely chop red, yellow and orange peppers along-with cucumber, mix with the rice, finish with some finely sliced spring onions and a sprinkle of Munchy Seeds Omega mix.