6 healthy breakfast ideas for kids

Breakfast is the most important meal of the day and even more so for children, who are still growing and need all the available nutrients for their development.

It is vitally important that children start the day with a good breakfast, since after sleeping they need enough fuel to provide nutrients to their brains and bodies. However, between 20-30% of children and adolescents tend to forget this food.

Providing a healthy breakfast for a child is not difficult if you are creative with your homework and think ahead. To give you some options, we present you 6 ideas of healthy breakfasts for children .

6 breakfast recipes for kids

1. Egg-based recipes

Everyone uses eggs for breakfast because they are the most versatile and easy to make, but they also provide a wealth of quality protein and other beneficial nutrients. In fact, the protein from eggs is especially important, because it helps the growth of muscles and tissues, according to a recent study (Burd, McKenna, Salvador, Paulussen and Moore, 2019).

Another study of 8- and 9-year-olds found that those with the most antioxidant-rich foods in their diets (like lutein from eggs), they also had higher levels of lutein in their retinas. This was associated with better academic performance (Barnett et al., 2018).

1.1 Egg and vegetable muffins

To make this delight:

1. Mix the eggs, salt and pepper in a bowl. Then it is necessary to add the vegetables of your choice and divide the mixture into previously greased muffin molds.
2. Cook at 200 ° C for approximately 12-15 minutes or until the surface is golden brown.

1.2 Ham and cheese omelette

1. Beat 1 or 2 eggs per person.
2. Add a little salt and pepper to the mixture and then place it in a pan.
3. Place pieces of ham and cheese over the mixture and cook at medium-high heat until the eggs look done.

You don’t have to turn the tortilla, just enjoy it.

2. Recipes based on whole grains

Whole grains, unlike refined ones, are one of the healthiest breakfast options because they are rich in fiber, protein, vitamins, and minerals.

According to this information, a study conducted in overweight children aged 9 to 11, found that those who ate 3 servings of whole grains daily had a lower body mass index than those who had a regular diet (Koo, Poh and Talib, 2018).

These are the best breakfast recipes with oatmeal for kids :

2.1 Night oats

You can make this recipe in empty jars of different products such as jam; then the child has the opportunity to customize the toppings to their liking. Just remember that this recipe should be made the night before consumption and spend all those hours in the refrigerator.

To enjoy it, just mix ¼ cup or 26 g of rolled oats and ½ cup or 120 ml of any type of milk in the container of your choice. Some options to accompany it are walnuts, grated coconut, chia seeds and dehydrated or fresh fruits.

2.2 Blueberry muffin in a cup

In a microwave safe mug mix:

• ¼ cup or 30 g of oatmeal
• 1 tablespoon of brown sugar
• 5 g of baking powder
• A pinch of salt and cinnamon
• 1 teaspoon ml of olive oil and 2 tablespoons or 30 ml of milk
• A small serving of frozen blueberries

Microwave on high for 80-90 seconds. You will have a quick and healthy breakfast.

3. Vegetable and fruit based recipes

It is not surprising that a good diet requires fruits and vegetables; Therefore, an intake of 1.5 to 4 cups of vegetables and 1 to 2 and a half cups of fruit per day is recommended, depending on the age of the child.

Incorporating these foods into breakfast helps balance their diet and teaches children eating habits . In fact, researchers have found that parents who eat vegetables and fruits cause their children to obtain the same long-term habits (Wyse, Wolfenden & Bisquera, 2015).

3.1 Banana Split

In a bowl, place skinless bananas, Greek yogurt, strawberry chunks, granola, and chopped walnuts for the healthiest Banana Split ever .

3.2 Baked apples

1. After removing the core of each apple, add a little butter, a few tablespoons of oatmeal and a little cinnamon.
2. Cook the apples on low for about 5 hours or until soft to the touch.
3. Lastly, spread them with Greek yogurt for more protein.

References

• Barnett, SM, Khan, NA, Walk, AM, Raine, LB, Moulton, C., Cohen, NJ… Hillman, CH (2018). Macular pigment optical density is positively associated with academic performance among preadolescent children. Nutritional neuroscience. doi: 10.1080 / 1028415X.2017.1329976
• Burd, NA, McKenna, CF, Salvador, AF, Paulussen, KJM and Moore, DR (2019). Dietary Protein Quantity, Quality, and Exercise Are Key to Healthy Living: A Muscle-Centric Perspective Across the Lifespan. Frontiers in Nutrition . doi: 10.3389 / fnut.2019.00083
• Koo, HC, Poh, BK and Talib, RA (2018). The GReat-Child ™ Trial: A Quasi-Experimental Intervention on Whole Grains with Healthy Balanced Diet to Manage Childhood Obesity in Kuala Lumpur, Malaysia. Nutrients. doi: 10.3390 / nu10020156
• Wyse, R., Wolfenden, L. and Bisquera, A. (2015). Characteristics of the home food environment that mediate immediate and sustained increases in child fruit and vegetable consumption: mediation analysis from the Healthy Habits cluster randomized controlled trial . International Journal of Behavioral Nutrition and Physical Activity . doi: 10.1186 / s12966-015-0281-6