healthy breakfast for kids

many healthy breakfast options can help children get the nutrients they need for the day.

children need to eat a healthy breakfast after bed because their brains and bodies are still developing (1).

however, 20-30% of children and adolescents tend not to eat this meal (1).

you or your child can make a healthy breakfast quickly and easily. breakfast can also be prepared in advance, some are portable and can be eaten on the go.

here are 25 simple and healthy breakfast options for children.

eggs breakfast

eggs are a staple for breakfast because they are easy to prepare, versatile, and rich in quality protein and other nutrients (2).

the protein in eggs is especially important for growing children because it aids in the development of muscles and tissues (3).

in addition, eggs can make a child feel fuller throughout the morning compared to cereal (4).

what's more, egg yolks are a source of antioxidants such as lutein and zeaxanthin that benefit eye and brain health (5).

a study of 8- and 9-year-olds found that those who ate more lutein-rich foods had higher levels of lutein in their retinas. this is associated with improved academic performance, including better grades in math and written language (5).

here are some delicious ways to serve eggs at breakfast.

1. egg and vegetable muffins

these muffins are a great way to sneak in some extra vegetables. in addition, they are easy to carry and easy to make in advance.

to make them, mix the eggs, salt, and pepper in a bowl and add the chopped vegetables of your choice.

DIVIDE THE MIXTURE EVENLY INTO GREASED MUFFIN JARS AND BAKE AT 400°F (200°C) FOR 12-15 MINUTES OR UNTIL FINISHED.

2. eggs in a hole

using a round cookie knife, cut a hole in the middle of a slice of whole wheat bread and place it in a frying pan, adding some olive oil or melted butter.

beat the eggs into the holes and cook them on the stove until cooked.

3. scrambled eggs tacos

to make tacos fun and portable, each child scrambles 1-2 eggs and places them in a taco-sized whole-wheat tortilla.

if desired, cheese and black beans can be placed on top for extra protein, followed by salsa to add vegetables and flavor.

4. berry breakfast layer

Stratus is a hearty pre-made version of French toast.

to make one, spread six slices of broken whole wheat bread on a baking sheet. sprinkle fresh berries on the bread.

beat 6 eggs, 1/2 cup (120 ml) milk, and 1 teaspoon (5 ml) vanilla. alternatively, you can add 1 tablespoon (15 ml) of maple syrup.

POUR THE EGG MIXTURE OVER BREAD AND FRUIT, COVER, AND REFRIGERATE OVERNIGHT. IN THE MORNING, BAKE THE FORMATION AT 350°F (177°C) FOR ABOUT 30 MINUTES, OR UNTIL IT IS FLUFFY AND GOLDEN BROWN.

5. boiled egg popcorn

to make popcorn, cut the carrot or celery stem in half longitudinally and then cut it into 4 inches (10 cm) long. next, each person peels 1-2 hard-boiled eggs. carefully poke the carrot or celery stick into the bottom of the egg.

if desired, sprinkle with salt and pepper or add a piece of mustard.

healthy whole grain selection

whole grains including brown rice, whole grains, oats, quinoa, sorghum, and millet, including all three parts of the grain – germ, bran, and endosperm – are intact. they are healthier than refined grains because they are higher in fiber, protein, vitamins, and minerals (6).

in fact, children may benefit from eating them more.

In a 9-month study of overweight children aged 9-11 years, they had a lower body mass index (BMI), waist circumference, and body fat percentage than those who ate 3 servings of whole grains per day (6).

many whole wheat breakfasts can be prepared in advance. here are some delicious options.

6. overnight oats

overnight oats are easy to make in mason jars the night before, and your kids can customize this dish with their favorite ingredients.

mix about 1/4 cup (26 g) of oatmeal and 1/2 cup (120 ml) of any type of milk in a small mason jar. top with nuts, shredded coconut, chia seeds, and dried or fresh fruit.

instead of cooking, put the jar in the refrigerator and let the oats soften overnight.

7. roast the oatmeal

after a healthy breakfast of roasted whole grains and fruit, you can eat it all week.

in a bowl, mix:

2 cups (208 g) rolled oatmeal
3 cups (700 ml) of any type of milk
2 beaten eggs
2 teaspoons (10 ml) vanilla
flavored with brown sugar
any type of fresh or frozen fruit

POUR THE MIXTURE INTO A GREASED BAKING DISH AND BAKE AT 350°F (180°C) FOR ABOUT 45 MINUTES OR UNTIL THE OATMEAL SOLIDIFIES.

8. pear sorghum porridge

sorghum is a gluten-free whole grain with a chewy nutty texture.

mix the cooked sorghum with any type of milk and then top with cooked pear slices or any seasonal fruit.

9. blueberry cup muffins

wild blueberries are rich in antioxidants and are a great addition to breakfast.

in a microwave-safe cup, mix:

1/4 cup (30 g) flour
1 tablespoon (12.5 g) brown sugar
1/4 teaspoon (5 g) baking powder
a pinch of salt and cinnamon
1 teaspoon (5 ml) olive oil
2 tablespoons (30 ml) of milk
a handful of frozen blueberries

microwave on high heat for 80-90 seconds.

10. pumpkin quinoa porridge

QUINOA IS A FAST-COOKING GLUTEN-FREE CEREAL THAT CONTAINS VITAMIN A FROM CANNED PUMPKINS.

bring one serving of quinoa to a boil with two servings of any type of milk, then reduce heat to medium to low and cook for 10 minutes.

add some canned pumpkin, cinnamon, and a pinch of nutmeg and simmer over low heat for 5 minutes. sprinkle chopped nuts, brown sugar, or shredded coconut on top before serving.

11. peanut butter banana breakfast cookies

breakfast cookies are cookie-shaped muffins that can be added to your daily routine with more whole grains.

to make them, you need to:

1 cup (104 g) instant oatmeal
3/4 cup (90 g) whole wheat flour
a pinch of salt
1 teaspoon (5 ml) vanilla extract
1/2 cup (115 g) ripe banana puree
1/4 cup (59 ml) maple syrup
1/4 cup (59 ml) milk
2 tablespoons (32 g) smooth peanut butter

MIX THE INGREDIENTS, PREHEAT THE OVEN TO 325°F (165°C), AND SPREAD THE PARCHMENT OVER A BAKING SHEET.

pour the batter into about 12-15 cookies, gently flatten with a spatula, then bake for 10-15 minutes or until hard and golden brown. before eating or storing in an airtight container, cool on a cooling rack.

12. chocolate protein pancakes

add a scoop of chocolate protein powder to the batter to make your favorite pancakes more satisfying. if the batter is too thick, add a little more milk.

you can also boost the protein content of your pancakes by adding greek yogurt, eggs, grated flaxseed, pumpkin seeds, or chia seeds to your batter.

13. strawberry whey toast

this simple meal was eaten in multiple food groups at a time. spread the whole wheat toast with whey cheese and then top with strawberry slices.

drinkable breakfast options

breakfast smoothies are an easy way to pack a whole meal into a drink. they are also a great way to add extra fruits and vegetables to your child's diet.

in a study of adolescents, using fruit smoothies as a school breakfast program increased the percentage of students who ate full fruit from 4.3 percent to 45.1 percent (7).

however, other studies have shown that drinking — rather than eating — fruits and vegetables may promote weight gain. therefore, it is best to pay attention to the serving size (8).

for a healthy breakfast smoothie, use a small amount of unsweetened fresh or frozen fruit. add a handful of leafy greens, a spoonful of nut butter for healthy fats, and milk, greek yogurt, or a soft-boiled legume for protein.

here are some options for a drinkable breakfast.

14. chocolate peanut butter banana smoothie

combine the frozen banana, one scoop of peanut butter, 1 tablespoon (7.5 g) sugar-free cocoa powder, and milk.

15. strawberry almond butter smoothie

frozen strawberries are perfect for making this smoothie. mix them with some almond butter and milk.

16. fruit and vegetable smoothies

mix probiotic-rich kefir with a variety of fruits and vegetables to create a healthy, colorful smoothie.

to obtain the rainbow layer, mix each food separately and pour it into a glass. gently drag the straws over the layers so that they rotate together.

17. orange cream smoothie

THIS SMOOTHIE IS RICH IN VITAMIN C TO BOOST YOUR IMMUNE SYSTEM, POTASSIUM AS AN ELECTROLYTE, AND PROTEIN TO POWER MUSCLES.

mix the following:

half a frozen banana
fruit and peel 1 small orange
1 teaspoon (5 ml) vanilla extract
1/2 cup (120 ml) orange juice
1/2 cup (150 g) vanilla greek yogurt

18. greek yogurt smoothie bowl

the smoothie bowl is a refreshing refreshing breakfast. pour extra thick smoothies into a bowl and top with fruits, nuts, and seeds. Greek yogurt is a good base.

breakfast fruits and vegetables

fruits and vegetables are nutritious, but most children and adults do not consume the recommended daily amount (9).

depending on your child's age, the recommended intake is 1.5-4 cups of vegetables and 1-2.5 cups of fruit per day. if you use a metric system, keep in mind that the grams equivalent of these quantities varies greatly (9, 10).

providing more fruits and vegetables at breakfast time can help your child build healthy eating habits.

In one study of 16- and 17-year-olds, eating more vegetables was associated with lower blood pressure and cholesterol levels while eating more fruits was associated with lower BMI. (11）。

researchers point out that providing fruits and vegetables at home and eating them with your children helps them develop the habit of eating these foods (12).

here are some simple recipes.

19. breakfast banana split

in a bowl, top a peeled banana with greek yogurt, strawberry slices, granola, and chopped nuts to make the bananas healthier.

20. roast the apples

after a few apples have been pitted, place a small piece of butter, a few spoonfuls of oats, and some cinnamon in it.

cook in a slow cooker over low heat for about 5 hours or until soft and tender. finally, greek yogurt is added to the top for some extra protein.

21. berry yogurt

layer high-protein greek yogurt with fresh berries and a small amount of granola to quickly and easily enjoy a variety of foods.

22. stir-fry vegetables and tofu

for those who don't eat eggs but want a high-protein breakfast, tofu stir-fry is a great option.

to do this, sauté the minced onion in oil, adding the mashed hard tofu and spices and vegetables of your choice. delicious combinations include sautéed spinach, mushrooms, and tomatoes, roasted red peppers and sun-dried tomatoes, and fresh basil.

23. salty oatmeal with vegetables and cheese

oatmeal doesn't have to be sweet or have fruit on top. try mixing spinach (or any other vegetable) and cheese with a pinch of salt for a salty taste.

24. avocado - cucumber - tomato toast

pureed avocado is coated over whole-wheat toast, then top with cut cucumbers and tomatoes for a hearty stand-up breakfast sandwich.

Conclusion