While time-pressed kids might be tempted to skip breakfast, Dr. Mary Gavin, a medical editor at the KidsHealth by Nemours website, suggests that eating a healthy breakfast is critical to your child's overall health. Kids who fail to eat breakfast often experience a mid-morning slump, which can negatively affect their moods and energy levels. A healthy breakfast can also keep kids' weight in check by jump-starting their metabolisms so they burn calories more rapidly. While homemade breakfasts consisting of time-tested favorites like whole-grain pancakes appeal to many kids, kid-friendly breakfasts do not need to be time-consuming.
Traditional Ideas
Whole grains, low-fat proteins, low-fat dairy, and fruits and vegetables form the basis for a healthy breakfast, according to MayoClinic.com. Traditional breakfast ideas that you can combine to ensure your child gets something from each of these groups include whole grain waffles spread with peanut butter; hard-boiled or scrambled eggs; 100 percent fruit juices; whole-grain toast; and bagels or English muffins topped with cheese. Cold or hot cereals, like Cheerios or oatmeal, with milk are still a favorite with many kids. Top them with fruit---fresh or dried---and nuts for extra nutrition.
New Ideas
If your child tires of cereal and toast, try combining basic breakfast foods in new ways to up the kid appeal. Put your blender to use whipping up quick homemade smoothies made of yogurt or cottage cheese, frozen fruit, and wheat germ or flax seeds. Create a banana dog by tucking a banana inside of a whole wheat hot dog bun and topping it with peanut butter and raisins. Other "weird but yummy" ideas suggested by KidsHealth include "country cottage cheese," made with cottage cheese mixed with apple butter, and a breakfast taco made by topping a whole wheat tortilla with cheese, folding it in half, microwaving it and topping it with salsa.
Grab and Go
For days when your child doesn't feel like eating before heading off to school or runs out of time for breakfast, keep your pantry stocked with healthy, portable options like fresh fruit, individual packets of cereal and trail mix. Leftovers, like vegetable pizza or a microwaved potato topped with broccoli and cheese, also make high protein breakfast options. Half of a peanut butter sandwich or one made with lean meats along with a serving of fresh or dried fruit can allow your child to bring breakfast along to eat on the bus or between classes. While cereal bars can be a healthy breakfast option, Gavin cautions against buying toaster pastries and breakfast bars high in sugar and calories. Read labels carefully before buying these types of items for your child.
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