Healthy breakfast ideas for kids

Breakfast is the first victory of the day

Elbert Hubbard

There is much more to life than just chocolate milk and biscuits, industrial juice or sugary cereals. Today we are here to share with you several ideas for healthy breakfasts for children . Nutritious, affordable options with fresh, seasonal products to brighten up the mornings and provide the little ones in the house with the energy and nutrients that are key to their proper development.

What should a good breakfast for children have?

According to the Spanish Nutrition Foundation, it is recommended that it be consumed daily and that it provides around 20% of daily energy . “A healthy breakfast should be varied, complete, balanced and satisfying,” they explain.

There is no ideal breakfast, but thousands of possible combinations that can make the experience a special and fun moment, adapted to the needs and circumstances of each child and each family.

First tip: avoid high-calorie, low-nutrient-density foods, which simply add calories, fat, sodium or sugar to your total daily intake, such as industrial baked goods. The opposite is ideal: nutrient-dense foods, such as fresh vegetables, avocado or hummus.

Second tip: according to FEN, a healthy breakfast for a child should include at least three main food groups ; a food from the cereal group (preferably whole grain), milk or a dairy product and a fruit (preferably whole).

In addition, different experts advise completing breakfast with a fourth group, which would include virgin olive oil, vegetables, nuts, protein foods (eggs, ham, salmon, legumes or tofu) that provide complex carbohydrates, fiber, protein, water, good fats, vitamins and minerals.

According to experts, a healthy breakfast is associated with a better quality of the total diet, better compliance with nutritional recommendations and a higher daily intake of nutrients. Children and adolescents who regularly eat breakfast consume higher amounts of energy, dietary fiber, fruits and vegetables, whole grains and dairy products and fewer sugary drinks, compared to those who do not eat breakfast.

They also have a higher daily intake of micronutrients such as calcium, iron, folate, potassium, magnesium, zinc and iodine, compared to those who do not eat breakfast, highlights this FEN review .

7 healthy breakfast ideas for kids

These are some healthy breakfast suggestions for kids that you can combine with each other - or alter to your liking, depending on the season and what you have in the fridge or pantry. Don't be afraid to experiment!

• Egg, Avocado and Seed Sandwich : Eggs are a virtually perfect source of protein, while avocados are a great source of healthy fats—and 15 other nutrients—and seeds are loaded with B vitamins, fat-soluble vitamins A, E and K, and minerals.
• Toast with cream cheese and smoked salmon : a way to incorporate fish into children's diet - salmon is protein-rich, rich in omega-3 fatty acids and vitamin D, phosphorus and potassium - along with the proteins and calcium from cheese.
• Greek yogurt with berries : Greek yogurt provides protein, calcium, vitamin D and other nutrients essential for children's growth and development, strengthening bones, muscles and immune system. Berries such as blueberries, blackberries and raspberries are rich in vitamin C, fiber and powerful antioxidants such as anthocyanins.
• Sourdough bread with fine herb tofu : in vegetarian diets, tofu is an essential food, high in protein, low in fat and with an excellent supply of nutrients such as iron, zinc or omega-3 fatty acids of vegetable origin. You can blend it like a cream cheese, adding a splash of olive oil and your favourite spices, such as Provencal herbs, cumin, paprika, pepper or oregano.
• Kefir with nuts, dates and honey : kefir is an excellent food that enriches the intestinal microbiota with good bacteria, benefits digestion and helps maintain a good immune system, control blood sugar or keep bones strong. You can accompany it with energizing dates, a little honey and healthy nuts like walnuts, adding spices to taste like cinnamon.
• Oatmeal porridge with fresh fruit and nuts: Sweet tooths will love this healthy breakfast idea for kids. Simply heat milk, plant-based drink or water in a saucepan – you can add vanilla or orange peel – and add the oat flakes when it boils, simmering for a couple of minutes. Let the porridge sit and add nuts, such as almonds or hazelnuts, and fresh fruit, such as banana or strawberry.
• Hummus with crudités and fresh cheese : Hummus is an ideal way for children to eat legumes, a source of protein, phosphorus, fibre, calcium and potassium. Prepare it at home - it doesn't always have to be with chickpeas, you can also make it with beans or lentils and incorporate beetroot, capers, olives or roasted peppers - and accompany it with seed bread, carrot crudités and a good portion of fresh cheese.

There are many other ingredients that you can incorporate into your healthy breakfast ideas for children : tuna, sprouts, grilled vegetables, tomato, turkey, cooked ham, dark chocolate, raisins, cocoa, whole grain cereals or homemade jams and preserves. Get inspired and combine them by listening to your child until you find the best formula.