A List Of Healthy Breakfast Ideas For Kids

Breakfast, according to MayoClinic.com, is perhaps the most important meal of the day because it lays the foundation for healthy habits throughout the day. Especially important for children, breakfast helps with better concentration, coordination, problem-solving skills and alertness, which can help children succeed in school and other daily activities. According to a 2010 study of the National Health and Nutrition Examination Survey, reported by MedLine Plus, children in the United States consume approximately 40 percent of their daily calories from solid fats and added sugars. Therefore, it is not only important for children to eat breakfast each day, but to ensure that their breakfast is a healthy meal.

Cereal and Fruit

As reported by the American Heart Association, children should consume 2 oz. of grains each day at 1 year of age, and up to 7 oz. daily for a 14 to 18 year old boy. A breakfast of 1 cup of whole grain cereal, not including sugary cereals, with 1/2 cup of reduced-fat milk and 1/2 cup diced fruit, such as bananas or strawberries, can provide a wholesome, nutritious morning meal for kids. Also, one standard packet of hot cereal prepared with milk, topped with sliced apples or raisins, and sprinkled with cinnamon, can provide a delicious, fiber-rich start to a child's day. According to the Iowa State University Extension, raisins are a rich source of iron, potassium and fiber, and are a great addition to breakfast.

Whole-grain Bagels and Muffins

A healthy breakfast may be difficult due to lack of time to prepare or sit down to eat breakfast. Therefore, something as easy as a whole-grain bagel with reduced sugar jelly or jam, or a whole- grain bran muffin, along with a small glass of reduced-fat milk or juice, provides a healthy, convenient breakfast for children. Note that many bagels and muffins purchased in the store or may be oversized or prepared with added sugar or fat. A single serving muffin is about the size of a light bulb, and a standard bagel contains about two servings of grains and is about the size of a hockey puck, according to Meals Matter. Avoid sweetened bagels, iced or sugared muffins, and stick with items that have whole-grain or bran in the name of the product.

Eggs and Toast

Scrambled eggs, prepared with minimal fat or a fat-free cooking spray, along with a couple slices of whole-wheat toast with jelly or jam, and a cup of reduced fat milk, can provide a healthy, balanced breakfast for children. Adding cheese or lean meats to eggs can provide additional protein to a healthy breakfast. A slice of cheese, equivalent to a 1 cup equivalent of milk, or low-sodium and reduced-fat versions of sausage and bacon products, can be healthy, protein-rich additions to breakfast. According to the American Heart Association, children should consume 2 to 3 cups of milk or milk products each day, as well as 2 oz. of protein daily as a toddler, and up to 6 oz. of protein-rich foods daily as a teenager.

Waffles or Pancakes with Fruit

Whole-grain pancakes or waffles, topped with diced fruit, along with a cup of reduced fat milk, can be a healthy breakfast for kids. As reported by the American Heart Association, children should consume between 1 cup of fruit a day for toddlers, up to 2 cups a day for teenagers. Standard pancake and waffle syrups can contain an abundance of added sugar that provides nothing more than unnecessary calories with no nutritional value. By replacing sugary syrups with naturally sweet fruit, children can get some of their fruit servings first thing in the morning, providing a healthy start to their day.