There are many healthy breakfast options for kids. Sometimes, it will take a little creativity to entice the picky eater, but it can be done. It is essential to communicate with children about the importance of eating a healthy breakfast and then encourage them to participate in choosing their meal from a list of nutritious options. The USDA’s My Pyramid recommends that every American over the age of 2 consume 3 servings of low-fat milk, cheese or yogurt; 3 servings of whole grains; 4 1/2 cups of fruits and vegetables; and 5.5 ounces of lean meat or beans in one day. Feed your child with these guidelines in mind.
Fruits, Mix Them Up
Oatmeal and fresh fruit -- like strawberries or blueberries -- are nutrient-dense foods that will help your child power through the day. Another option is a banana-strawberry smoothie with fat-free yogurt. Kids will love the taste and it takes less than 10 minutes to make. If you child prefers to keep things simple, try a mixed bowl of their favorite fruits with a side of whole wheat toast.
Pack a Protein Punch
Start your child’s day with a protein-rich breakfast sandwich made with reduced-fat turkey bacon, egg whites and skim provolone cheese on an English muffin. If your kid is not a fan of eggs and bacon, try keeping it simple with a traditional peanut butter and jelly sandwich on wheat bread. The jelly should be all fruit and sugar free.
Don’t Forget the Veggies
Vegetables can easily be added to the morning meal in an omelet. Try egg whites with fresh spinach, shredded cheese of your choice and chopped bell pepper. Kids will love the color and new spin on their vegetables. Another possibility is a breakfast burrito made of whole wheat tortillas, shredded cheese, egg whites, fresh spinach, onion, red peppers and a little turkey bacon. This can also be taken on the road for those rushed mornings.
Healthy Whole Grains
Whole grains are the easiest to incorporate into breakfast with toast and sugar free jelly, a side to oatmeal, apple oat bran muffins or whole grain cereal with fresh fruit. Maybe yogurt topped with granola or brown rice with scrambled egg whites will tickle your child’s tummy.
Delicious Dairy
Dairy products include cheese, low fat or fat-free milk, and yogurt. All of these can be added to any breakfast menu and will give your child added protein and calcium. If your child is lactose intolerant, consider soy milk to add much needed calcium for growing bones.
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