5 Healthy Breakfasts for Children

November 20, 2019
In order for children to stay healthy and strong, it's vital to provide them with a complete and balanced breakfast that contains the vitamins and minerals necessary for their growth.

As this study published in Pediatric Annals shows, Breakfast is the most important meal of the day for children. That’s because it is a source of essential nutrients that gives kids energy and promotes their well-being.

Studies also show that eating a good breakfast plays a role in reducing problems like childhood obesity. That’s because it keeps kids feeling full longer and reduces binging later in the day. At the same time, eating breakfast helps children’s bodies absorb nutrients like fiber and calcium, which are crucial for their development.

So, if you’re looking for healthy recipes for your children’s breakfasts, you’ve come to the right place. Today, we’ll share five easy recipes for great breakfasts that are appropriate for children.

Enjoy!

1. Yogurt with cereal

Breakfasts for children: yogurt and cereal

Plain yogurt is one of the best breakfast foods for children. According to a recent study published in the European Journal of Clinical Nutrition, yogurt consumption is associated with greater nutrient absorption, a better-quality diet, and a better metabolic profile in children.

The study found that yogurt is good for cardiovascular health and helps maintain healthy body weight. That makes it the perfect food to combine with other healthy ingredients such as whole-grain cereal, almonds, and blueberries.

Ingredients

  • 1 cup of cereal (40 g)
  • 1 glass of natural yogurt (200 ml)
  • 3 tablespoons of almonds (30 g)
  • 1 cup of blueberries (150 g)
  • 1 spoonful of chocolate chips (10 g)
  • 2 tablespoons of honey (50 g)

Preparation

  • Pour the glass of yogurt and honey into a bowl.
  • Beat a little, that way it will be more creamy.
  • Next, wash the blueberries and almonds.
  • Cut them into small pieces and add them to the bowl.
  • Finally, add the cereal along with the chocolate chips.

Serving suggestions

  • We recommend preparing this delicious breakfast for your children at least once a week.
  • You can swap out the blueberries for whatever fruit your child likes.

See also: 8 Strategies to Use in Your Kitchen to Lower Your Cholesterol

2. Apple pancakes

Apple pancakes

A study published in Nutrition Journal found that eating apples is associated with a better-quality diet and a lower risk for obesity in children. In fact, the study suggests that you should encourage the consumption of apples and apple products to help kids meet their daily fruit requirements.

These delicious apple pancakes are the perfect way to incorporate more apples into your child’s diet. Not only are they healthy, but they are soft, fluffy, and delicious.

Ingredients

  • An apple
  • 1 cup of wheat flour (200 g)
  • 5 tablespoons of sugar (50 g)
  • 1 pinch of salt (1 g)
  • 1 tablespoon of vanilla (10 ml)
  • 2 eggs
  • 1 teaspoon of cinnamon (5 g)
  • 1 tablespoon of butter (20 g)

Preparation

  • Crack the eggs and carefully separate the egg whites from the yolks without mixing them.
  • In a bowl, add the flour, sugar, vanilla, and cinnamon.
  • Mix it with a spoon.
  • Next, add the egg yolks, the milk and the pinch of salt.
  • Beat it until you get a homogeneous mixture.
  • Wash and peel the apples, removing the core and seeds.
  • Grate them and add them to the dough.
  • Mix again with a spoon.
  • Put a pan over high heat, adding a little butter to the surface.
  • Pour a little of the mixture into the pan.
  • Turn over after 2 minutes on the first side, and let cook about a minute on the other.
  • Repeat the process with each pancake.

Serving suggestions

We suggest adding some fruit, sugar or honey on top of the pancake. That way it will have an even more delicious flavor for the children.

3. Muesli with fruit

children muesli

According to a study published in American Family Physicianthe best food options for kids are fresh and minimally processed. Fruits, vegetables, lean proteins, nuts, and whole grains are all nutritious and healthy choices.

With that in mind, one of the most delicious and complete breakfasts you can offer to your children to start their day is muesli. The combination of grains, fruit, and yogurt is nourishing and filling for your little ones.

Ingredients

  • 3 tablespoons of wheat flakes (30 g)
  • 4 tablespoons of oats (40 g)
  • 1 cup of raspberries (150 g)
  • 4 strawberries
  • 2 tablespoons of honey (50 g)
  • 1 natural yogurt (125 g)
  • 2 tablespoons of walnuts (40 g)
  • 2 tablespoons of almonds (30 g)

Preparation

  • Mix the oat flakes together with the wheat flakes in a bowl.
  • Wash strawberries and raspberries.
  • Next, cut them into small pieces.
  • Similarly, wash the nuts and almonds, chopping them as much as possible.
  • Add the fruits, almonds, and nuts to the bowl.
  • Finally, add the honey and yogurt, completely mixing all the ingredients.

Serving suggestions

We suggest you give this breakfast to your children at least once a week. That way, they can take advantage of all its nutrients and benefits and stay healthy.

4. French toast

children toast

French toast can be an excellent breakfast option for children. It’s are easy to make, and you can eat it with the fruit of your choice.

Ingredients

  • 1 slice of sandwich bread
  • 2 eggs
  • Half a glass of milk (100 ml)
  • 1 cup of sugar (150 g)
  • 1 teaspoon of cinnamon (5 g)
  • 2 tablespoons of butter (40 g)

Preparation

  • Crack the eggs into a bowl and beat them together with the milk.
  • Add the cinnamon and sugar.
  • Mix until all of the ingredients are well blended.
  • Next, soak the slice of bread in the mixture, letting it absorb the liquid.
  • Put a pan over high heat, adding a little butter to the surface.
  • Fry the toast in the pan, remove it and let it stand.

Serving suggestions

To make it even more nutritious, we recommend adding fruits such as strawberries, bananas or raspberries.

We also recommend reading: 5 Foods that You Shouldn’t Give to Your Children for Breakfast

5. Cereal with strawberries

children cereal with strawberries

As a study published in Food and Function shows, strawberries are an excellent source of nutritious compounds like sugars, vitamins, and minerals. They also contain bioactives like flavonoids, anthocyanins, and phenolic acid.

Regular consumption of strawberries is good for your health and may help prevent type 2 diabetes, obesity, neurodegenerative illness, and cardiovascular problems. The best part? They’re delicious, and children love them.

Ingredients

  • 1 cup of strawberries (150 g)
  • 1 glass of milk (200 ml)
  • 2 tablespoons of honey (50 g)
  • 1 cup of cereal (40 g)

Preparation

  • In a saucepan, heat the milk a bit together with the honey.
  • Wash the strawberries and cut them into slices.
  • Next, add the cereal together with the strawberries to a bowl.
  • Pour in the milk

Serving suggestions

The best way to eat this cereal is by adding the fruits that your children prefer, since that way they will enjoy it even more.

Studies support the importance of breakfast in a child’s diet. Consequently, it’s crucial to feed them with highly nutritious breakfasts. Choose one of these great recipes, and surprise your little one with some delicious and healthy.

  • Jackson, L. W. (2013). The most important meal of the day: Why children skip breakfast and what can be done about it. Pediatric Annals42(9), 184–187. https://doi.org/10.3928/00904481-20130823-10
  • Hobbs, D. A., Givens, D. I., & Lovegrove, J. A. (2019). Yogurt consumption is associated with higher nutrient intake, diet quality and favourable metabolic profile in children: a cross-sectional analysis using data from years 1–4 of the National diet and Nutrition Survey, UK. European Journal of Nutrition58(1), 409–422. https://doi.org/10.1007/s00394-017-1605-x
  • O’Neil CE, Nicklas TA, Fulgoni VL 3rd. Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003-2010. Nutr J. 2015;14:48. Published 2015 May 14. doi:10.1186/s12937-015-0040-1
  • Anderson, A., Porteous, L., Foster, E., Higgins, C., Stead, M., Hetherington, M., … Adamson, A. (2005). The impact of a school-based nutrition education intervention on dietary intake and cognitive and attitudinal variables relating to fruits and vegetables. Public Health Nutrition. https://doi.org/10.1079/PHN2004721
  • da Silva, F. L., Escribano-Bailón, M. T., Pérez Alonso, J. J., Rivas-Gonzalo, J. C., & Santos-Buelga, C. (2007). Anthocyanin pigments in strawberry. LWT – Food Science and Technology. https://doi.org/10.1016/j.lwt.2005.09.018
  • Stewart, M. L., & Schroeder, N. M. (2013). Dietary treatments for childhood constipation: Efficacy of dietary fiber and whole grains. Nutrition Reviews. https://doi.org/10.1111/nure.12010