Mornings are difficult, but breakfast does not have to be, children are at home in many homes due to the pandemic, therefore breakfast can be prepared with less haste, although it will always be necessary to maintain the quality of a healthy breakfast for all members of the family.
Ideas for a healthy and quick breakfast for kids
Mornings are quite chaotic, and if we add that you have to make a breakfast for the little ones, it can become a complicated task, however, with some ideas and tips you can get a quick and healthy breakfast for children.
The idea of breakfast is to satisfy the need to keep them full when they have the first class of the day.
Why we should have a healthy breakfast and not eat “anything”?
Surely you already know that breakfast is the most important meal of the day. Not disrespectful of lunch and dinner, but starting the day with a healthy meal is a worthy habit, especially for growing children.
A full tummy in the morning gives children the energy they need to learn and grow. Researchers have found that children who eat breakfast perform better on tests of attention and memory and have better academic performance.
Morning meals are also associated with a healthier body weight. Research shows that children who eat healthy breakfast regularly are more likely to be at a healthy weight than their peers who skip breakfast.
How to prepare a healthy breakfast for children?
To prepare a satisfying and nutritious meal, you can follow some of the following simple strategies:
Protein
The ideal formula for a healthy breakfast should be protein (eggs, cheese, nuts or seed butter) plus a carbohydrate, preferably a whole grain or a piece of fruit. Protein keeps your belly full, while carbohydrates provide healthy energy.
Fun shakes and dishes
Do you have extra time on a Saturday morning? Let the little ones try something new. Mix some colored smoothies with the fruits of your choice. Or, grab whole wheat bread and top it with scrambled eggs, turkey sausage, and cheese. Top it with avocado and salsa and voila, homemade pizza for breakfast!
Variety is the spice of life and the key to a healthy diet. You don’t have to offer a buffet every morning. But during the week, it offers a variety of fruits, vegetables, cereals, proteins, and dairy.
Plan ahead
Making breakfast the night before can save your sanity on busy mornings. And if you have a new routine, like going back to school after a break, give everyone time to adjust. About a week earlier, start waking them up earlier and eating breakfast.
The following foods are approved by dietitians, to get a healthy breakfast for the little ones:
- Plain Greek yogurt topped with a dash of high-fiber, low-sugar cereal and a handful of fruit.
- Whole grain English muffin with microwave egg and a slice of cheese (quick breakfast sandwich).
- Whole wheat toast with natural peanut butter.
- A hard-boiled egg and a piece of fruit.
- Unsweetened oatmeal with a swirl of nut butter and red berries.
- Oatmeal Made The Night Before – Get creative with the mixes and let the kids make them.
- Breakfast tacos (grated cheese or scrambled eggs in an omelet, topped with salsa).
Breakfast doesn’t have to be complicated to be healthy, and it doesn’t take a lot of effort. Have things ready in the morning that they can grab and go, even something as simple as a glass of low-fat milk and a bag of cereal can make a difference instead of opting to skip breakfast.