Breakfast is considered the most important meal of the day, especially for children. It provides them the necessary energy and nutrients to start their day. However, deciding what to feed children for breakfast can be challenging, particularly when trying to ensure they receive a balanced diet. In this article, we will analyze the problem of children’s breakfast, suggest simple and convenient side dishes, and provide nutritional information and recommendations for a healthy breakfast for children.
As parents, it is important to make sure that our children have access to a balanced breakfast. It should be sufficient to give them enough energy to start their day and provide them with the necessary components for healthy growth and development. Research has shown that children who consume breakfast have better academic performance, are more alert and have a higher likelihood of consuming a balanced diet throughout the day.
However, preparing a breakfast that caters to a child’s taste can be challenging. For instance, many children may not like a specific food texture or taste, making it challenging to find a breakfast that caters to their preferences. Furthermore, many parents are limited by their busy schedules, making it difficult to cook meals every morning. It is, therefore, vital to come up with simple, convenient, and nutritious breakfast options for children.
Provide a balanced breakfast
The first step to providing children with a healthy breakfast is to ensure that it’s balanced. Ideally, breakfast should include protein, complex carbohydrates, and healthy fats. One way to achieve this balance is by serving a mixture of fruits, whole grains, dairy products, and lean protein. For instance, a bowl of oatmeal with skim milk, topped with sliced fruits can provide children with complex carbohydrates, protein, and a serving of fruit.
Be creative with flavors and textures
Children can be picky eaters, but this does not mean they have to eat the same thing every day. It is essential to be innovative with flavors and textures to help make breakfast more appealing. For instance, instead of serving regular oatmeal, consider making overnight oats blended with yoghurt, fruits, and honey. The smooth creamy texture, combined with the sweetness of the fruits, would provide a tasty and nutritious breakfast.
Simple and convenient side dishes
Incorporating simple side dishes can make the breakfast more nutritious and filling. Some examples of simple, convenient side dishes that are easy to prepare include;
- Peanut Butter and Banana toast: Spread natural peanut butter on whole-grain toast and top it with sliced banana. This meal provides a balance of protein and complex carbohydrates, and the banana adds a serving of fruit.
- Yoghurt with berries: combine your child’s favorite yoghurt flavor with mixed berries or sliced in-season fruit.
- Scrambled eggs with veggies: chop up mixed vegetables such as peppers, onions, and mushrooms and stir them into a scrambled egg mixture. The vegetable mixture can even be prepared in advance and stored in the refrigerator, making it easy to cook breakfast quickly in the morning.
Avoid sugary cereals and processed foods
Convenience breakfast options, such as sugary cereals and processed foods, are not recommended for children. These foods provide little nutritional value and can leave children hungry and tired before mid-morning. High sugar cereals, for example, can cause a spike in blood sugar levels, leading to a sugar crash later in the day. Instead, opt for whole-grain cereal with a low sugar content or opt for homemade granola with whole grains, nuts, and seeds.
A balanced breakfast is essential for children’s overall health and well-being. It provides the necessary nutrients and energy to start their day and ensures they have a more productive day at school or home. Although it can be challenging to provide children with a nutritious breakfast, it is essential to be creative and innovative in preparing meals. Mixing different flavors and incorporating simple side dishes can make breakfast more appealing to children. By following the above tips, parents can ensure their children have access to a healthy breakfast and help them develop healthy eating habits.
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