For children to perform better in school, become less anxious and have an improvement in the absorption of nutrients, healthy breakfasts for children are recommended, these food combinations guarantee that the child grows healthy and has better academic performance.

Start the day with energy by making a rich and healthy breakfast for the children and for you too, since it is the most important meal of the day. With these healthy breakfast recipes for children you can make this meal a starting point for the health of the little ones.

Healthy breakfasts for kids

To be an ideal meal, it must contain fruit, fiber, calcium and healthy fats in perfect combination. That is why we need a variety of foods that are not limited to the classic milk with cereals. We can also alternate several of the options that we propose, because children usually get bored if we repeat dishes.

1. Yogurt with cereals and red fruits

The combination of these fruits of the forest or red fruits, cereals and yogurt guarantees you a balanced and complete breakfast to take care of children’s nutrition. In addition, this way you will take the opportunity to introduce some fruit into the children’s diet.

Ingredients:

  • 30 gr of cereals
  • 125 gr of natural yogurt
  • 100 gr of blueberries or currants
  • 50 gr of dark chocolate
  • 25 gr of toasted almonds
  • Tips: use seasonal fruits to adapt this recipe to the season or your tastes, using other fruits such as strawberry or raspberry

2. Banana and strawberry smoothie for a vitamin boost

Its high content of vitamin C, from strawberries, and folic acid from bananas make it a healthy breakfast for children. In addition, its calcium content is beneficial for both pregnancy and growing children.

Ingredients

  • 250 gr. strawberries
  • 2 bananas
  • ½ orange (optional)
  • 200 ml. almond milk

3. Apple pancakes for children

To prepare a healthy recipe to have the next day so that our children have a healthy breakfast, nothing better than preparing recipes at home with quality ingredients.

From the medical journal  Nutrition Journal they indicate that the consumption of apple  at breakfast supports the health of children and reduces the risk of childhood obesity.

For this reason we will include apples in these pancakes for a healthy breakfast for the little ones.

  • 1 apple
  • 2 eggs (180 g)
  • 1 pinch of salt (1 g)
  • 1 teaspoon of cinnamon (5 g)
  • 1/2 teaspoon of natural sweetener such as stevia or monk fruit
  • 1 teaspoon of butter (5 g)
  • 2 teaspoons of vanilla (10 ml)
  • 1 cup of wheat flour (200 g)
  • 1 glass of almond milk

Preparation

  • First, we must crack the eggs and carefully separate the whites from the yolks, without mixing them.
  • Later we must incorporate the ingredients in a bowl and beat very well.
  • Then we add the egg yolks, the almond milk and the pinch of salt, and we beat everything very well until it is integrated.
  • We grate the apples and add it to the mixture, integrating them very well.
  • Next, put a frying pan over high heat, adding a little butter to the surface.
  • Pour some of the mixture into the pan.
  • Finally, turn the 2 minutes on the first side, and let it cook for a minute on the other.
  • Repeat the process with each pancake.

4. Healthy breakfast for children with diabetes

Breakfast admits a large number of foods, but to achieve the best nutritional qualities it should include: a dairy (milk, yogurt or low-fat cheeses), flours (bread,
breakfast cereals , cookies or homemade cake) and some fruit. It
can be accompanied by a protein portion (ham or cold cuts) or sometimes with olive oil or butter.

Breakfast for a child with diabetes for each day of the week

MondayAlmond milk with 1 teaspoon of cocoa Whole wheat toast with spreadable cheese and light jam.
TuesdayFruit plus cereal bar (yogurt or nuts)
WednesdayYogurt with berries (blackberries, strawberries and blueberries)
ThursdayMilk with 1 teaspoon of cocoa. Whole wheat toast and turkey.
FridayFruit juice. Whole wheat biscuits and fresh cheese.
SaturdayNatural yogurt. Portion of homemade cake.
SundayMilk with 1 teaspoon of cocoa. Whole wheat toast with oil and tomato.

5. Egg omelettes

A glass of almond milk and a sandwich or whole wheat toast with a  French omelette  is another of the healthy breakfasts for children.

Do not forget to include these foods in the recipes you prepare for your children and achieve very delicious and nutritious healthy breakfasts for children every day.

You can add some vegetables to this preparation, include nuts and other foods, the important thing is that the child gets used to other flavors, and especially away from processed foods or junk food .

6. Carrot cake

Homemade and healthy carrot cake for the little ones. This preparation is also known as carrot cake.

Ingredients

  • 250 g carrots
  • 150 ml of sunflower oil
  • 200 g of conventional wheat flour
  • 1/2 teaspoon of natural sweetener (stevia or monk fruit)
  • 4 eggs
  • 10 g baking powder
  • Salt

preparation:

  1. We grate or chop the carrot. Once grated, we put it in a blender. We add the oil and crush everything. You can also blend with a hand mixer.
  2. In a bowl, we put the eggs. We beat them a little with a fork or a rod and add the sugar. We beat again for a couple of more minutes.
  3. We incorporate the carrot paste and oil that we had prepared in step 1. Now, we put the flour and the yeast in a strainer or a sieve. From here, we add both ingredients to the bowl. Thus, we make sure that they are well sieved and fine. Finally, we add a pinch of salt, which will enhance all the flavors
  4. With a kitchen spatula, we carefully mix all the ingredients. Until we have a paste, somewhat dense, and orange in color.
  5. We line the base of a removable cake mold with greaseproof paper or greaseproof paper. If you don’t have a removable mold, you can also use an elongated one, for sponge cakes. If it is not removable, spread it with a little oil and flour (in this order) so that the carrot cake does not stick later, when baking
  6. We put the pasta inside the mold and put it in the oven, previously heated to 180º C, heat up and down. We let it bake for around 30 or 40 minutes. Until we can insert a toothpick. If it comes out clean, it’s cooked. Remember not to open the oven during the first 15 minutes of cooking or else, the cake will go down
  7. Once baked, we remove the mold from the oven. We wait 10 minutes for it to warm up a little and unmold. We let it rest on a rack, until it cools completely

Recommended foods for children’s breakfast

There are many varieties of food and combinations to make healthy breakfasts for children, it is advisable to balance healthy fats, vitamins and minerals in food, along with foods rich in complex carbohydrates and proteins.

  1. Avocado : it is rich in good fats that help reduce bad cholesterol. In addition, it contains vitamin E, which protects your body from harmful molecules found in pollution.
  2. Blueberries : they are an important source of energy and rich in fiber. They also strengthen memory and learning. Another reason to give them to your children is that they prevent urinary tract infections, which are very common at school.
  3. Cocoa : it is an energetic food par excellence, and it contains basic nutrients such as calcium, vegetable proteins, minerals and antioxidants. Help your children stay active and attentive.
  4. Kiwi : its vitamin C strengthens the defenses and reduces the possibility of colds. It also has vitamin E, which protects the skin and fights various infections.
  5. Natural unsweetened yogurt: it is rich in calcium and protein, which help form and protect your teeth and bones. In addition, it allows the development of bacterial flora, necessary to better assimilate nutrients.
  6. Broccoli : Broccoli contains a  large amount of vitamins, minerals and various properties  , which is why it is a food that many pediatricians recommend to help promote the health of children.

Incorporate healthy breakfasts for children making their nutritional habits appropriate for better development and performance.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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