Breakfast is an important opportunity to give children the energy and nutrients they need for a busy day of learning and playing.
Rather than focusing on expensive or trendy superfoods, parents can build a nutritious breakfast around everyday foods that provide protein, fibre, healthy fats, vitamins and minerals.
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A study by the Academy of Paediatrics recommends offering children a variety of foods from different food groups.
Whole grains
Oats, whole-grain bread and low-sugar whole-grain cereals are excellent breakfast choices for growing kids. They provide carbohydrates for energy and fibre to support healthy digestion. Fibre-rich foods can also help your kids feel satisfied for longer.
Eggs
Eggs are a convenient source of protein and can be prepared in several child-friendly ways. Protein is an important part of growth and helps support muscles and other tissues as your child grows. There are many playful ways to serve eggs, such as scrambled, boiled or poached.
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Fresh fruits
Bananas, apples, oranges, mangoes, and other fruits provide essential vitamins, minerals and fibre. Adding fruit in your kids’ diet is an easy way to add natural sweetness to breakfast without relying heavily on sugary cereals or spreads.
Avocados
Avocados are a great nutritious source of unsaturated fat and can make breakfast more filling. Try spreading mashed avocado on whole-grain toast and serve it with an egg or sliced tomato, or add unsaturated fats and healthy veggies to your child’s full breakfast meal.
Beans and other legumes
Legumes such as beans, chickpeas and lentils may not be traditional breakfast foods, but they can be excellent sources of protein, fibre, iron and other nutrients. You can get creative by including them in breakfast wraps, savoury toast or alongside eggs.
The key is variety and balance, rather than expecting every breakfast to contain every nutrient.
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Featured image: Pexels
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