Healthy breakfasts for children: tips and recipes

In recent years, the debate about the quality of some baby foods, such as cookies, cocoa drinks, pastries, and processed cereals, has been reignited. In most cases, they are made with refined sugars, palm oil, saturated fats, and unhealthy added ingredients.

Tips for preparing healthy and quick children's breakfasts

A child's breakfast should be complete and balanced. Professionals recommend keeping the following key points in mind when preparing a healthy breakfast for the little ones in the house:

• Avoid ultra-processed products and added sugars.
• Avoid products with sweeteners.
• Include protein and complex carbohydrates, such as eggs, natural yogurt, wholemeal bread, or oats.
• Include fresh fruit and avoid juice versions.
• Opt for natural foods.
• If toast is included, always choose quality or wholemeal bread.

Easy recipes for children's breakfasts

Breakfasts with oats

Oats are a cereal that provides sustained energy thanks to their complex carbohydrates. They are also rich in soluble fiber, which improves digestion and prevents constipation in children. Oats are also a source of vitamins and minerals and help maintain cardiovascular health in young children.

This cereal can be used to make complete and not boring breakfasts, such as oat pancakes, chocolate porridge, smoothies or oat cookies.

If your mornings are hectic and you don't have time to prepare breakfast, overnight oats are a great option. They're made by mixing oats with milk or plant-based milk and, as the name suggests, left to soak overnight in the refrigerator. Then, in the morning, you just need to take it out of the fridge and enjoy a very nutritious and filling meal.

Toast

Toast is an ideal way to include healthy protein in a child's breakfast. The most important thing is to choose a quality bread, preferably whole wheat, and accompany it with nutritious ingredients such as avocado, tomato, unsweetened nut butters, egg, hummus, fresh cheese, or lean, low-meat ham.

Cookies, cakes or sweets

While it's true that ultra-processed foods and options very high in sugar and saturated fat should be avoided, there are healthy alternatives to consider. For example, sugar-free apple cake, where the fruit itself replaces the sweetener; oatmeal and banana cookies; fruit skewers dipped in dark chocolate; or banana pancakes. This way, you don't have to give up sweets altogether, just make them healthier and more nutritious options.

Yogurt bowls

Yogurt is a perfect food for children—and adults too—to start their day. It's rich in protein, healthy fats, and, as long as we choose natural options, low in sugar.

A complete idea is to eat it in a bowl along with fruit, whole grain cereals without added sugars, such as oats, homemade granola or other commercial options, and a handful of nuts.

Benefits of a good breakfast for boys and girls

Breakfast in childhood contributes to:

• Improve academic performance: boost concentration, memory, and performance during the morning.
• Optimize cognitive function.
• Regulate mood.
• Preventing overweight and obesity: skipping breakfast leads to feeling very hungry at the next meal and tending to consume larger portions anxiously.