10 Healthy Breakfast Ideas for Kids
We all want our kids to start the day off right with a nutritious breakfast. We know breakfast is so important for kids as it helps to give them the energy they need to get them through the day and also supports their behaviour and learning. However for many parents it can be a struggle knowing what to provide and finding an option that their kids will actually eat.
Ideally a healthy breakfast should contain a mix of low GI carbohydrates (e.g. wholegrain cereal/toast, fruit, milk or yoghurt) and protein (e.g. dairy, eggs, baked beans, nuts/seeds or nut paste) to help keep their energy levels stable through the day and keep them feeling fuller for longer.
Here are 10 of my favourite breakfast ideas:
- Wholegrain cereal with yoghurt and fresh fruit
- Porridge made with milk and served with fresh fruit with option to add chopped nuts, seeds or nut paste for some extra protein and healthy fats
- Boiled eggs with toast soldiers
- Scrambled or poached eggs on wholegrain toast with avocado
- Wholegrain toast with avocado, cheese and tomato
- Wholegrain toast with peanut butter and banana
- Baked beans on wholegrain toast
- Wholemeal pancakes with fresh fruit (see recipe below)
- Fruit smoothie
- Yoghurt and fruit with option to add sprinkle of muesli or nut/seed mix.
If your child struggles to eat breakfast and complains that they are not hungry I often recommend trying either a smoothie or glass of milk/yoghurt with a piece of fruit as this tends to be well tolerated.
Recipe: Wholemeal Banana Pancakes
- 1 cup wholemeal self-raising flour
- 1 teaspoon cinnamon
- 2 medium bananas
- 1 cup milk
- 1 egg
- 1 tsp olive oil
- In a large mixing bowl sift wholemeal self-raising flour and cinnamon.
- In a separate bowl mash the bananas. Add the milk and egg. Whisk to combine. Add the mixture to the flour mixture and stir to combine.
- Heat 1 tsp olive oil in a medium-large non-stick fry pan on medium heat. Add ¼ cup of the mixture to the pan. Cook for approximately 3 minutes (or until bubbles appear on the surface) and then turn. Cook for a further 1-2 minutes or until golden and cooked through. Serve with a few extra slices of banana or berries and a drizzle of maple syrup if desired. Any leftover pancakes can be frozen.
Per serve: Energy 1030kJ, Protein 8.4g, Total fat 5.2g, Saturated fat 1.9g, Carbohydrates 38g, Sugar 10.6g, Fibre 5.7g, Calcium 106mg, Sodium 286mg
If you have any concerns with your child’s nutrition and would like to book an appointment with our paediatric dietitian Melinda give us a call on 0403 742 842.