Maximum benefit and energy boost: 4 best breakfasts for kids
What children should eat for breakfast to stay energized all day (Photo: Freepik)
Breakfast provides a person with the energy to work and engage in their favorite activities. How you start the day influences how the day will unfold. The foods for children's breakfast should be appropriate to nourish the body with energy, according to the Huffpost website.
Healthy breakfasts
Dietitian Tok-Hui Yeap explained that there are four main groups of nutrients that parents should focus on: carbohydrates, proteins, fiber, and healthy fats. These components provide children with the energy needed for functioning and concentration in school.
Alicia Miller, a registered dietitian specializing in child nutrition, emphasized that carbohydrates and proteins are important for supplying energy to the brain and body, while healthy fats help maintain stable blood sugar levels.
Fiber supports gut health and digestive function, helps keep blood sugar levels stable, and alleviates feelings of hunger.
School-aged children typically have higher needs for calories, protein, and calcium.
Experts have named several examples of healthy breakfasts for children:
- Toast with peanut butter: Adding a spoonful of peanut butter can enhance the nutritional value of breakfast. Peanut butter is rich in all four main nutrients: protein, carbohydrates, healthy fats, and fiber.
- Toast with avocado and eggs: It's recommended to use whole-grain bread, which contains more fiber and other nutrients.
- Omelet with spinach and cheese: Cheese provides good calcium and vitamin D.
- Yogurt, granola, and fruit: Opt for plain yogurt instead of flavored yogurt with additives.
Why you should avoid sugary breakfasts
Regular sweet cereals, donuts, or cinnamon rolls lack essential nutrients like protein and fiber.
When children eat a breakfast high in sugar without proteins, fiber, or healthy fats, they tend to tire quickly because simple carbohydrates are rapidly absorbed and digested.
To ensure a balanced breakfast, it’s best to plan it as far in advance as possible.
"Not every meal is going to be perfect, but the goal is consistency, not perfection," Miller said.
We also wrote about a super-healthy breakfast for losing excess weight.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
