A healthy breakfast is important in a well-rounded diet. In fact, skipping this meal can have negative effects on a child's body. It slows down the metabolism and makes it tougher for your child's body to process food properly and turn it into energy or other useful nutrients. Children may also be sluggish at school prior to lunch, lacking the energy to focus and think at the highest level. Breakfast helps provide a kick-start of energy and there are many ways you can do this healthfully.
Protein
According to Project Swole, multiple studies have suggested that breakfast improves brain function and healthy weight maintenance in children. According to the Baylor College of Medicine, children younger than 14 years old need around a half a gram of protein each day for every pound they weigh--for example, a 100-pound child would need around 50 grams of protein every day. Eating proteins daily at breakfast can help improve satiety and fullness early in the morning while also provide healthy nutrients for your child's body to run on. Some cereals--particularly those high in fiber--feature high doses of protein per serving, but you can also put peanut butter on whole-grain toast, serve hard-cooked eggs or oatmeal to increase your child's protein intake.
High Fiber
Fiber is a necessary nutrient that helps regulate the bowels and digestive tract, as well as clean out your system and eliminate unwanted toxins. According to Project Swole, children should consume as many grams as fiber as they are old, plus five more grams. For example, a 10-year-old would need to consume 15 grams every day. Fiber can be found in oatmeal, many types of cereal, fruits and vegetables. You can determine the fiber content of many cereals by reading the nutritional facts label on the side of the box. Whole-grain foods also have high-fiber content. When shopping for cereals, breads or other breakfast products, make sure they are labeled as whole grain rather than multigrain, which incorporates multiple grains but often does not use the healthiest parts of the grain that are highest in fiber.
Sugar
Many parents fear high-sugar foods and try to keep their children from consuming large amounts at breakfast as this can lead to hyperactivity and a subsequent crash during the day. But some sugar can be healthy, according to ProjectSwole.com, as it helps boost children's energy and also facilitates the processing of fiber in the body. Fruit is high in fiber and has natural sugars that provide the necessary kick and a more healthy energy boost for your children.
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