Provide children with a nutritious breakfast to give them the energy to focus in school. This should include protein, healthy fats and carbohydrates as sources of energy.
Avoid high-sugar food and beverages. Select whole grain over refined products. Include fruits and vegetables at breakfast to keep children excited about eating breakfast each morning. Keep changing up their options throughout the week to keep kids interested and engaged with this morning meal ritual.
Eggs
One egg provides six grams of protein and an excellent source of choline – essential for infant and toddler brain development. Furthermore, eggs provide one milligram per large egg of Vitamin D and calcium for strong bones.
Eggs are an excellent source of both protein and healthy omega-3 fatty acids like EPA and DHA. Furthermore, they provide ample iron which supports growth of children’s muscles and red blood cells.
Eggs are an excellent source of water-soluble vitamins such as A, D and K as well as folate, riboflavin and B-6. Furthermore, eggs contain eye-friendly nutrients like lutein and zeaxanthin that may help improve eyesight. Eggs are easy to prepare and can be enjoyed a variety of ways – hard-boil them yourself or scrambled with toast sticks or cut vegetables for an enjoyable breakfast meal!
Whole Grain Muffins
Kids who forgo breakfast fare worse academically, consume less iron-rich foods and gain weight faster than their counterparts who eat breakfast regularly. So if your kid resists breakfast altogether, try one of these recipes for healthier breakfasts and snacks for an easier morning start!
A healthy whole grain muffin provides kids with both carbs and fiber to give them energy throughout the morning, keeping them full and energized throughout. However, if it contains added sugars you should only offer it occasionally or as an occasional treat or snack rather than offering as daily breakfast options. Children aged 2-8 require approximately 3-6 ounces of grains a day with half being whole grains; make sure your healthy whole grain options provide variety by also including protein sources like fruits vegetables eggs and nuts as children can learn to appreciate a range of food items while learning to like different food groups in your menu options – this way kids learn to appreciate different types of foods while simultaneously learning the benefits offered by eating healthy whole grain options!
Overnight Oats
Overnight oats are made up of rolled oats soaked overnight in either milk, yogurt or plant milks like oat, coconut, almond or soy. You can customize this breakfast treat as you please by topping with fruit, nuts, seeds or granola of your choosing; they may even feature chia seeds which expand during soaking for added nutrition!
Make an easy breakfast that saves time in the morning – perfect for summer weather – by creating a large batch of overnight oats to store in the fridge for several days. Kids will appreciate having these ready to grab when leaving the door each morning!
Tofu scrambles offer another high-protein option for children, and can be easily customized with vegetables, cheese and leftover rotisserie chicken for an easy heat-and-eat breakfast burrito option.
Pancakes with Protein Powder
Breakfast that includes protein and carbohydrates derived from whole grains, fruits, and vegetables helps children stay focused and energized throughout their day. Foods high on the glycemic index help control how quickly blood sugar is absorbed so blood levels stay consistent, maintaining energy and focus levels throughout the day.
Protein contains the amino acid tryptophan, which assists your body in producing serotonin – the feel-good hormone! For a delicious treat, mix natural ingredient protein powder such as whey or plant-based milk into pancake batter before topping with slices of banana, blueberries or cinnamon for an irresistibly tasty breakfast treat!
Benson, Burgess and Wellnitz recommend eating protein-rich breakfast meals like veggie and cheese quiches that can be prepared ahead and frozen for easy reheating, and scrambled eggs served up on tortillas – both offer tasty meals that provide energy while simultaneously offering high levels of iron and protein.
Fruit Parfaits
Children who skip breakfast perform worse in school, have lower iron (an essential nutrient) levels and are more likely to become overweight. To ensure they have an ideal start to their day, make sure they enjoy a hearty and filling breakfast that will last them until lunch time arrives.
Eggs are an excellent protein source and easy to prepare, making them a convenient and delicious meal option. Enjoy hard-boiling them, serving them on whole grain toast, or creating an omelet filled with vegetables!
Yogurt parfaits are another quick, convenient, make-ahead breakfast or snack that your children can enjoy on the go. Just whip one up the night before and refrigerate for easy breakfast or snack enjoyment during busy mornings or afternoons!
Cereal, granola and fruit can make any parfait more appealing for kids if combined with low-fat granola or chopped nuts; you could also experiment with different yogurt and fruits each time to provide variety in each parfait.
Breakfast Smoothies
Homemade breakfast smoothies offer more nutritional diversity than store-bought versions; rather than using just fruit puree or juice (which tends to concentrate sugars while stripping fiber and phyto-nutrients from fruit), homemade versions contain whole fruits, veggies, dairy and grains for maximum fun and health!
Make a delicious dairy-free banana, honey and hazelnut smoothie to satisfy your sweet tooth without extra granules, or combine healthy fruit, yogurt and granola for an on-the-go breakfast option.
Add extra protein-packed smoothies with unflavored collagen powder, Greek yogurt or your preferred nut/seed butter for an extra protein boost. Or sneak in some low-carb vegetables like zucchini or cauliflower rice as low-carb ingredients without altering the texture of your smoothie! Kids who skip breakfast may be less likely to learn, get less iron and become overweight more easily than those who regularly consume a morning meal.
