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Starting the morning with a nutritious breakfast is key for children to fuel their minds and bodies for the day ahead. But with busy schedules and picky eaters, it can be a challenge to ensure that breakfast contains the essential nutrients needed for growth and development. Fortunately, the Accredited Practising Dietitians from The Lifestyle Dietitian have got you covered.
Here are their top five must-have breakfast nutrients with tasty ideas that even the pickiest of eaters will enjoy.
Fibre-rich carbohydrates
High fibre carbohydrates are important at breakfast as they provide sustained energy throughout the morning. Foods such as whole grain breads and cereals, oats and fruit will give your child the energy they need to start their day on the right foot whilst keeping them full until lunch time.
Why not try whole grain toast with almond butter and a drizzle of honey, creamy porridge with berries or Weet-Bix with banana and milk?
Calcium
Calcium is key for kids as it helps grow strong bones and teeth. Developing strong bones in childhood is the best way to prevent osteoporosis in the future. If opting for milk, be sure to choose cow’s milk or a calcium-fortified plant-based alternative. Other calcium-rich breakfast foods include ricotta or yoghurt.
Try ricotta on toast with sliced banana, walnuts and honey or layer yoghurt with fruit and muesli to make breakfast parfaits.
Iron
Iron is crucial for kids’ growth and development as it transports oxygen in the blood and supports a healthy immune system. Without proper oxygen transport, your child’s concentration, energy and focus will drop.
Iron-rich breakfast foods include fortified cereals, eggs and baked beans.
Healthy fats
Healthy dietary fats are fantastic for keeping your child feeling full and satisfied which is key for reducing grazing and repeated snack requests throughout the day. Fats are also essential for healthy brain development and absorbing fat-soluble nutrients such as vitamins A, D, E and K.
To boost the fats in your child’s breakfast, sprinkle cereals and porridge with nuts or seeds or spread avocado/nut butter on toast.
B Vitamins
In order to convert carbohydrates, proteins and fats into the energy your child needs to power through their day, B vitamins are needed. Making sure your child gets enough B vitamins in the morning can also help support their nervous system and promote a happy mood. Eggs, whole grains and milk are wonderfully rich in B vitamins.
For an easy make-ahead breakfast, try our Rainbow Egg Muffin recipe.
It’s so important to make sure your child starts their day with a nutritious and balanced breakfast. From fibre and calcium to iron and B vitamins, there are many essential nutrients that will set your child up for success.
Here’s to starting the day off right and giving your child the best possible chance to shine.
