Table of Contents
Easy Healthy Breakfast Recipes for Kids
Why is Breakfast Important?
Eating a well-balanced and nutritious breakfast is essential for a healthy start to the day. Not only does it provide fuel for the body's major activities, but it also maintains proper brain functioning. Breakfast affects energy levels and overall performance throughout the day. It can help regulate hunger, reduce snacking urges, and improve academic performance in children. It's important to include fruits and vegetables for added minerals, vitamins, and essential nutrients. Limit the intake of sugary foods, pastries, and processed cereals as they offer little nutritional value. Avoid bacon and sausage regularly, as they are high in saturated fats and can increase the risks of heart disease and certain cancers.
What is the Best Breakfast Food?
Here are some ideas for healthy and balanced breakfast options:
- Oatmeal with flax or chia seeds and fruits, such as blueberries
- Whole wheat toast with avocado, eggs, sliced tomato, and pesto
- Whole wheat toast with banana and peanut butter
- Tofu scramble with fruits and vegetables
- Whole wheat crepes with fruits, plain yogurt, and honey
The key is to include unprocessed and whole foods from each of the five nutritional food groups: grains, protein foods, fruits, vegetables, and dairy. Incorporating protein-rich foods like yogurts, nuts, eggs, seeds, or legumes is essential. Furthermore, opt for foods high in fiber and complex carbohydrates, such as whole grains, fruits, and vegetables, to stay full for longer and prevent overeating.
N S E S L T W O – Breakfast Recipes
1. Keep It Simple
Preparing a full, healthy breakfast can be challenging in the morning rush. However, there are simple and quick recipes that can be made effortlessly. Scrambled eggs are a popular option, and you can add various toppings like fruits, meat, and whole-grain toast for additional nutritional value. Kids often enjoy scrambled eggs, and you can include veggies like onions, tomatoes, and jalapeños as well.
2. Choose Whole Grains
Porridge or oatmeal is a delicious and nutritious option for breakfast. It can be prepared in different ways. Here are two recipes to try:
- 50g porridge oats
- 350 ml of milk or water
- Greek yogurt, thinned with milk for garnish
- Clear honey for topping
- 1 cup rolled oats
- 2 ½ cups water
- 2 bananas, sliced
- 1 teaspoon salt
- 1 tablespoon white sugar
- 1 pinch of ground cinnamon
- ½ cup of cold milk (optional)
3. Control the Sweet Tooth!
Poha, flattened rice, is a popular and nutritious Indian breakfast option. It can be cooked with various ingredients like onions, potatoes, and green chilies. Poha comes in different spice variations, such as mustard seeds, turmeric, curry leaves, and coriander leaves. Adding roasted peanuts can make it extra crunchy and protein-rich.
4. Don't Forget the Protein!
South Indian recipes offer delicious and nutritious options for breakfast. Idlis, soft and fluffy rice cakes, are usually served with coconut chutney and sambar. Masala dosa, a crispy fermented pancake filled with potato masala, is another healthy and popular choice. Including protein-rich legumes in your diet is highly recommended, as they are high in fiber and low in fat. Some popular legumes to consider are chickpeas, black beans, green peas, peanuts, kidney beans, and black-eyed peas.
5. Include an Antioxidant
A breakfast rich in antioxidants can protect the body from pollution and oxidative stress. Antioxidants help reduce the risks of developing diseases such as heart disease and certain cancers. Here are some food sources rich in antioxidants: blueberries, beetroot juice, avocado toast, mango smoothie bow, and overnight oats with chia seeds and strawberries. Foods high in vitamin C and E are considered natural antioxidants.
Preparing a healthy and nutritious breakfast doesn't have to be complicated. These easy-to-make recipes can be a solution for busy mornings when you have to rush to work or school. It's important to include nutrients in your breakfast and maintain a well-balanced diet. So, kickstart your day with a delicious and nutritious meal that will keep you energized and focused throughout the day.