Why Your Kid's Breakfast Matters

What if I told you there was something easy you could do to help your child focus better in class, get sick less often, and have better energy throughout the day? Simply swapping out cereal for a balanced savory breakfast is where it starts. A nutritious breakfast not only fuels their bodies but also their minds, setting them up for a day of learning, playing, and growing. However, we understand that busy mornings can make it challenging to provide a healthy start. That's why Mama Care Complete is here to share some simple, delicious, and nutritious breakfast ideas that will keep your kids energized and ready to tackle the day! 

Why Breakfast Matters

 Eating a well-balanced breakfast has numerous benefits for children, including:

• Improved Concentration and Performance: Studies show that kids who eat breakfast perform better in school, have better concentration, and exhibit improved problem-solving skills.
• Balanced Energy Levels: A good breakfast helps regulate blood sugar levels, preventing the mid-morning energy crashes and mood swings.
• Better Nutrient Intake: Breakfast is an opportunity to provide essential vitamins and minerals, helping to meet their daily nutritional needs. 

• Healthy Weight Management: Eating a balanced breakfast can help kids maintain a healthy weight by preventing overeating later in the day.

Healthy Breakfast Ideas for Kids

Here are some easy-to-make breakfast ideas that are both nutritious and delicious:

1. Overnight Oats with Fresh Fruit:
• Ingredients: Rolled oats, milk (or plant-based milk), a dollop of yogurt, a drizzle of honey, and fresh fruits like berries, banana slices, or apple chunks.
• Preparation: Combine oats and milk in a jar, add yogurt and honey, mix well, and top with fresh fruit. Leave in the refrigerator overnight. In the morning, just grab and go!
2. Soudough Toast with Avocado and Egg:
• Ingredients: Sourdough bread, a ripe avocado, a boiled or poached egg, and a pinch of salt and pepper.
• Preparation: Mash the avocado and spread it on the toast, then top with a sliced boiled egg or poached egg. Sprinkle with a pinch of salt and pepper. This breakfast is rich in healthy fats, protein, and fiber.
3. Smoothie Bowl:
• Ingredients: A banana, a handful of spinach, frozen berries, a scoop of Greek yogurt, and a splash of milk. Add flax seed, nutritional yeast, or greens powder for extra nutrient boost.
• Preparation: Blend all ingredients until smooth. Pour into a bowl and top with granola, chia seeds, and extra fruit slices. Smoothie bowls are a fun and colorful way to sneak in those veggies!
4. Greek Yogurt Parfait:
• Ingredients: Plain Greek yogurt, honey, granola, and mixed berries (strawberries, blueberries, raspberries).
• Preparation: Layer yogurt, honey, granola, and berries in a cup or bowl. This parfait is rich in protein, calcium, and antioxidants.
5. Whole Grain Pancakes with Nut Butter:
• Ingredients: Whole grain pancake mix, a dollop of nut butter (like almond or peanut butter), and fresh banana slices.
• Preparation: Prepare pancakes according to the mix instructions, top with a spoonful of nut butter, and add banana slices for a sweet and nutritious topping.

Quick Tips for a Healthier Breakfast Routine

• Plan Ahead: Inside the Mama Care Complete membership we have loads of prep ahead meals. Prep ingredients the night before to save time in the morning.
  
  
• Involve Your Kids: Let them help with simple tasks like mixing or assembling, which makes them more likely to enjoy the meal.
  
  
• Balance is Key: Include a mix of protein, healthy fats, and whole grains to keep them full and satisfied.
  
  
• Breakfast should be savory, not sweet: Opt for whole grains and natural sweeteners like fruits instead of sugary cereals and syrups that spike blood sugar and have kids crashing before lunch. Everything in moderation, its ok to have cereal but make sure they are getting enough protein as well.
  
  

Get Creative!

 Kids will remember the fun they had making fun breakfasts with you!  Experiment with different ingredients, textures, and flavors to keep things exciting. If you know you are going to have yogurt parfaits one day, set it up like an ice cream bar and let them put their toppings on.  If you are having sausage and pancakes, let them make faces on their pancakes with fruit slices.  This doesn’t have to be every day of course, and if your school mornings are hectic like mine are, you can involve the kids by meal planning on the weekend, so they know what to expect on school mornings. 

Remember, the goal is to make breakfast enjoyable and nutritious so that your kids look forward to starting their day with a healthy meal.  Educate them on why we opt for a balanced meal so they feel empowered. By making breakfast a priority, you're not just feeding their bodies but also fostering a lifetime of healthy habits. For more meal ideas and/or meal prep support check out the Eat Well section for loads of options! 

Yours in health,

Clare