They say breakfast is the most important meal of the day. Breakfast sets young and old up for the morning, so eating well first thing gets your day off to a good start. If your kids leave the house having the same breakfast most days, it might be time to mix things up for them in the morning. Varying children’s meals helps to boost their nutritional intake and keeps their interest, so you’re less likely to encounter resistance to eating. Why not try the following five breakfast suggestions that are both healthy and appealing?
Although your kids might pull a face when you offer them porridge, you can’t beat oats for breakfast. Oats have a low glycemic index, so they release their energy slower than popular cereals like cornflakes and branflakes, helping to keep your children going all morning. Traditionally, porridge was made with water, but use milk to up your youngsters’ calcium intake. Just watch what you let your kids add to their oatmeal though, as sugar, jam, and syrup can lead to blood sugar spikes. Instead, serve porridge with fruit. Sliced banana and blueberries is a nice combination, while raisins will appeal if your little ones have a sweet tooth.
Sadly, there’s no ice cream involved, but your kids should still enjoy this healthier alternative to an ice cream sundae. All you need to do is layer fruits of your choice with seeds, natural yogurt, and oats. Greek yogurt not only makes for a creamier breakfast, but its higher protein content will help keep your youngsters fuller for longer. Seeds are also packed with essential fatty acids, which play a crucial role in brain function.
Scrambled eggs with a difference
Eggs are another good source of protein, as well as vitamins A, D, B12, riboflavin and folate, and the minerals iron and selenium. Besides simply seasoning your scrambled eggs, stir fry diced peppers, zucchini and tomatoes to add a splash of color and flavor. The vitamin C in these vegetables will also help your body to absorb iron more effectively. Serve these scrambled eggs on granary toast to keep your kids going till lunchtime.
Whether you have a tot or a teen, the chances are they love pancakes for breakfast. Pancakes get a bad rap though, as a plateful of pancakes loaded with maple syrup is probably an excessive breakfast for most people and gives a huge sugar rush. However, stick to one or two pancakes and concentrate on serving them with healthy toppings. For instance, whizz up a berry purée, grill peach slices or stew apples and serve with a dollop of fat-free natural yogurt and a sprinkling of cinnamon or ginger. Alternatively, serve pancakes with nut butter and sliced banana. If your kids prefer a savory option, grill turkey rashers, tomato and mushroom as a healthier choice to streaky bacon.
Top toast toppers
Toast will give your little ones the energy they need to start the day and a dose of B vitamins. However, on its own, toast isn’t that filling, as it provides carbohydrate and little else. Make toast a bigger event by topping it with mashed avocado and sliced hardboiled egg, or cream cheese and berries. Alternatively, make a healthy chocolate spread using canned chickpeas, cocoa powder and orange juice blended together, which is lower in sugar and higher in protein and fiber than Nutella.
These are five breakfast suggestions just to give you a start. What other nutritious breakfast ideas can you come up with for your kids?