Eat to Heal Guide 🥩🐟🌱

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Kids need high-quality fat and protein in the morning - not sugar. A breakfast built on eggs, meats, or full-fat yogurt provides steady energy, sharp focus, and stable moods. Unlike sugary cereals or toast (empty carbs), which spike and crash blood sugar, protein and healthy fats feed the brain and set them up for a calm, energised day.
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Here's a guide to some of the food I fed my kids to get them energised and keep them sasiated for longer in the morning.
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🍳 Eggs (scrambled, fried, boiled): Super quick to make on the pan. Cook in butter for extra healthy fats. Rich in choline, essential for brain development, memory, and focus.​
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🥩 Mince meat (20% fat varierty): High fat + protein mix is perfect to fuel there brains. Mince is generally a much cheaper cut of meat in the supermarkets and butchers, and gives the added benefits of B vitamins (especially B12), which support growth, energy production, and nervous system health.​
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🇬🇷 Greek Yoghurt: Another cheap fat + protein stable to keep in the fridge. Add some healthy nuts and low carb fruit such as bluebrries, blackberries and rasberries to active young minds. Unlike sugary cereals or flavoured yogurts, full-fat Greek yogurt with a handful of berries delivers real nourishment without the blood sugar rollercoaster. Berries add natural sweetness + antioxidants.
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​🌭 Sauages: High-meat content sausages made from quality cuts can be a brilliant source of nutrition (please check the ingredients labels). Easy to cook in bulk and serve for breakfast + lunchboxes.

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🥑 Avocado: Provide slow, steady energy — perfect for keeping kids focused and calm through the day.

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🫒 Olives: Contain antioxidants and polyphenols that help reduce inflammation and support gut + immune health.

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🌰 Nuts & Seeds: Contain key minerals like magnesium, zinc, and iron, plus antioxidants that support immunity and cell health.

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🧀 Cottage Cheese: Contains beneficial fats (especially in full-fat versions) that fuel concentration and hormone health.
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​🧈 Homemade Fat Bombs: Easy to customise with clean ingredients — think nut butters, seeds, cacao, cinnamon, vanilla, or a few berries for natural sweetness.

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These are just a small example of quick, cost-effective ways to fuel kids properly in the morning or on the go. It doesn’t need to be complicated. What matters is getting real nutrients in first, not empty calories.
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Prioritising protein and healthy fats at the start of the day sets kids up for steady energy, sharper focus, and balanced moods. In contrast, carb-heavy, sugary breakfasts might give a quick burst, but they lead to mid-morning crashes, poor concentration, and crankiness.
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I’m working on specific content to help parents fuel their kids’ health all day long - from breakfast to dinner and everything in between.

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