Healthy Breakfast For Kids

Kids gravitate towards sugary cereals, sweet baked goods and toast or bagels made with refined flour in the morning. Getting kids to make healthy breakfast choices may be a challenge, but will help enhance their energy levels, improve their ability to concentrate and foster a healthy weight. Healthy, kid-friendly breakfast foods do not have to take a long time to prepare.

Significance

Breakfast refuels kids after eight to 10 hours of fasting overnight, but 10 to 30 percent of children in the United States skip breakfast. In a summary of 47 separate studies, researchers from the University of Florida concluded in a May 2005 issue of the "Journal of the American Dietetic Association" that children who eat breakfast consistently tend to eat more nutritiously in general. Although children who eat breakfast seem to take in a greater number of calories overall, they are less likely to be overweight. Breakfast may also improve academic performance and school attendance.

Types of Foods

Ideally, a healthy breakfast includes whole grains, lean proteins, fruits, vegetables and low-fat dairy. Ready-to-eat cereal is an easy breakfast food that most kids are willing to eat. In fact, children who consume a breakfast of cereal display more favorable nutrition profiles and healthier weights than kids who skip breakfast according to a study published in the June 2010 issue of the "Journal of the American Dietetic Association." Skip toaster pastries and breakfast bars that usually feature refined flours and a high sugar content.

Sample Meals

Eggs scrambled in non-stick cooking spray with a whole-grain English muffin and an orange is a nutritious breakfast that offers protein, fiber and vitamin C. Whole grain pancakes or waffles served with peanut butter, yogurt or applesauce and fresh fruit is another healthy option. For kids who do not like solid food in the morning whip up a smoothie made with bananas, strawberries, yogurt and a few ice cubes. The morning meal does not have to feature traditional "breakfast" foods. If your child wants leftovers from dinner or a turkey sandwich, indulge the request.

Considerations

Most schools offer breakfast programs which can be an alternative to families who lack the time or financial resources to provide the meal. If your family likes cereal, be sure to choose healthier options. Dr. William Sears and Martha Sears, R.N. recommend whole grain cereals with a minimum of 3 g of protein per serving. Healthy cereals feature 25 to 40 percent of most vitamins and minerals and contain 5 g of fiber and fewer than 5 g of sugar.

Strategy

Employ specific strategies to ensure breakfast gets eaten, even on busy mornings. Cut up fruit or cook whole grain pancakes the night before to be reheated in the morning. Keep easy options on-hand for days when time does not allow for breakfast at the table -- bananas, hard-boiled eggs, single-serving boxes of healthy cereal, low-sugar granola bars, containers of yogurt and string cheese are good options. One day during the week, bake homemade muffins using whole wheat flour, applesauce and dried fruit. Freeze these healthy muffins for another on-the-go option.