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Jump-start Your Day: The Importance of Breakfast for Children

by Yuyu. Published on .

Good morning, sunshine! It's a brand new day, and that means it’s time for the most critical meal of the day - breakfast.

While we parents have long understood the importance of a hearty breakfast, our little ones might need a bit of convincing.

Let's dive right into these questions, discuss some tips for a healthier breakfast, understand its benefits, and explore some child-friendly breakfast ideas.

Girl having breakfast
Photo by Vitolda Klein

The Power-packed First Meal of the Day

Why is breakfast so essential for kids? Should we insist on them eating every morning, even when they're reluctant?

Breakfast is often dubbed as the most important meal of the day, and rightly so.

After a long stretch of sleep, our bodies need nutrients to kick-start the day, and breakfast provides these much-needed nutrients.

Oatmeal with fruits
Photo by Brooke Lark

Breakfast is particularly crucial for kids as they are at a stage of growth and development. Their little bodies and brains need a steady flow of nutrients.

Scientific research bolsters the idea that breakfast is a vital meal for children.

A study published in the Journal of the American Dietetic Association found that children who regularly eat breakfast have higher daily nutrients compared to those who skip this essential early meal.

Why is Breakfast Important for Kids?

A nutritious breakfast can help kids in many ways:

  1. Boost Nutrient Intake: Breakfast is an opportunity to stock up on essential nutrients. Nutrient-dense foods during breakfast can contribute to the necessary daily nutrient intake.

  2. Improve Cognitive Performance: Research suggests that breakfast consumption can positively affect cognitive abilities, leading to better academic performance.

  3. Maintaining Healthy Weight: Regularly eating breakfast can help maintain a healthy body weight. Studies have found a link between skipping breakfast and a higher body mass index (BMI) among children.

Tips for a Nutrient-rich Breakfast

Creating a healthy breakfast for your child doesn't have to be tricky or time-consuming. Here are a few tips to get you started:

  1. Aim for a balanced meal: An ideal breakfast should include a mix of carbohydrates, protein, and a bit of healthy fats.

  2. Include fresh fruits and vegetables: The addition of fruits and vegetables is an easy way to pack in more nutrients.

  3. Pick whole grains over refined grains: They are higher in fiber and keep children feeling full for longer.

  4. Limit added sugars: Use natural sweeteners (like fruits) instead of sugar-laden cereals or spreads. Use this opportunity to educate your children about sugar.

Breakfast Ideas for Children

Healthy Breakfast
Photo by Brooke Lark

Choosing a healthy breakfast for your child can be simple and fun. Here are a few ideas to inspire your morning menu:

  1. Whole grain toast with peanut butter and banana slices: This breakfast is packed with heart-healthy grains, protein, and potassium.

  2. Yogurt parfaits with fresh fruits, nuts, and a drizzle of honey: A colorful, sweet, and nutrient-rich start to your child’s day!

  3. Scrambled eggs with veggies on a whole grain tortilla: Easy to make, delicious, and provides a generous portion of protein and fiber.

  4. Oatmeal topped with seasonal fruits and a sprinkle of nutmeg or cinnamon: Warm, fiber-rich, and easily adaptable with your child's favorite fruits.

Remember, creativity and variety in your breakfast menu can make it exciting for your child and more likely to be eaten.


To wrap up, breakfast is a golden opportunity to ensure that your child starts their day on the right foot, both nutritionally and in terms of energy levels.

So let's promote good eating habits at home, embrace the breakfast battle and navigate through the morning fuss to guarantee our children sail through their action-packed day with all the vigor they need.

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