The best breakfast ideas for your kids

Not only does breakfast fuel your child’s day, it helps them focus, improves their memory, and most importantly, helps them learn.

It’s considered the most important meal of the day, yet each day it’s estimated there are three children in every class that arrive at school hungry or who haven’t eaten breakfast.

A student can lose more than two hours of learning time when they arrive at school hungry, according to research by food relief organisation Foodbank.

There’s a raft of reasons why eating breakfast is important. It helps maintain a healthy weight and improves our concentration, mental performance, mood and memory.

“Breakfast gives you the fuel for your brain and it gives you energy to get chores and work done,” Dietitians Association of Australia spokeswoman Samantha Cowan says.

She adds that if students don’t feel like eating first thing in the morning, a couple of hours after waking is still OK.

So what kinds of foods make the ideal breakfast for kids?

Aim for a mix of low-GI carbohydrates, such as wholegrains. These are digested and absorbed more slowly by the body so they provide a slow and steady release of energy over two to four hours.

Adding some protein to their breakfast will also help keep kids fuller for longer during the school day.

Healthy breakfast choices for kids

  1. Fruity bircher muesli

Bircher muesli is packed with protein and fibre. Soak rolled oats in water and leave in fridge overnight. In the morning, put oats in a bowl and add low-fat yoghurt and fruit – try strawberries, blueberries or grated apple.

  1. Simple smoothies

Smoothies are quick and versatile. Blend milk, raspberries or strawberries, banana, a dash of honey and yoghurt. Or combine sliced banana, yoghurt, rolled oats, orange juice or milk, some LSA – a mix of linseeds, sunflower seeds and almonds – and a dash of nutmeg.

  1. Eggs any way

Poach or scramble them and serve them on wholegrain toast. Add some smashed avocado for extra flavour and nutritious fatty acids.

  1. Oat pancakes

Blend rolled oats, almond meal, brown sugar, vanilla bean paste, baking powder, eggs and Greek natural yoghurt. Leave to thicken for five minutes. Cook at medium heat and top with yoghurt and fresh fruit.

  1. Toast shapes

Make simple toast a bit more fun by using a cookie cutter to create shapes out. Use wholegrain or multigrain bread and add some peanut butter, Vegemite or low-fat cream cheese.

More breakfast inspiration:

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