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Top 5 Healthy Breakfasts For Kids
It is important to note that early life nutrition is extremely important for the proper growth and development of young children. Dietary habits established in childhood often carry over into adulthood. This allows for maintenance of good health throughout oneβs life. Proper nutrition can help with immune resilience, infection prevention and building resilience against the environment. Kids have emerged into an era of highly processed foods that are low in phytochemicals and high in artificialΒ flavours/colours. This can lead to micronutrient deficiencies from an early age.
Many people find it difficult to prepare meals that are both quick and nutritious. So, I have compiled together 5 of my favourite quick and healthy breakfast ideas. Check them out below! Letβs make this school year a healthy and productive one!
MONDAY BREAKFAST
Banana Pancakes
- 1 Banana
- 2 eggs
- 1 tsp ground cinnamon
Directions:
- Mash the banana in a small bowl
- Mix in the eggs and ground cinnamon with the mashed banana
- Mix all the ingredients together until it is liquid
- Cook with butter on a medium-heat skillet
- Makes 3-4 pancakes
- Serve with honey or natural peanut butter
Amount for 1 serving:
Calories: 86Β Fat: 3.3gΒ Carbs: 9.8gΒ Protein: 4.7g
TUESDAY BREAKFAST
Protein Energy Bites
- 1 cupΒ natural peanut butter
- ΒΌΒ semi sweet chocolate chips
- 1 cupΒ old fashioned oats
- ΒΌ cupΒ ground flax seeds
- ΒΌ cupΒ whole chia seeds
- 3 tablespoonsΒ honey
- ΒΌ cupΒ shredded coconut
Directions
- Combine all 7 ingredients in a large bowl
- Stir well to combine thoroughly
- Place in refrigerator for 30 minutes to 1 hour
- Roll into roughly 12-15 balls
- Prepare night before for an easy morning :)
AmountΒ for 1 serving:
Calories:Β 175gΒ Fat: 10.5gΒ Carbs: 18.7gΒ Protein: 5.6g
WEDNESDAY BREAKFAST
Mango Banana Smoothie
- Β½ cup mangos
- Β½ ripe banana
- Β½ cup of blueberries
- 1 cup water
- 1 tspΒ raw cacao nibs
- 1 tsp ofΒ chia seeds
- Add 1 scoopΒ protein powderΒ (if desired)
- Add Β½ cup of frozen Greek yogurt
Directions:
- Combine all ingredients in a blender
- Mix well
- Serves 2 glasses
AmountΒ for 1 serving:
Calories:Β 201Β Fat: 4.3gΒ Carbs: 33.3gΒ Protein: 8g
THURSDAY BREAKFAST
Yogurt Parfaits
- Β½ cup Vanilla Greek Yogurt
- 1 tablespoonΒ ground flax seeds
- 1 teaspoonΒ oat bran
- ΒΌ teaspoon ground cinnamon
- 1 teaspoonΒ shredded coconut
- 10Β almonds
- ΒΌ cupΒ raw old fashioned oats
- Add 2 of your favourite fruits (Fresh berries+ 7-8 grapes)
Directions:
- Add the Greek yogurt first in a small bowl or to-go container
- Add in the ground flax seed, oat bran, cinnamon, shredded coconut and almonds
- Sprinkle oats on top
-
Add in 2 of yourΒ favouriteΒ fruits
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AmountΒ for 1 serving:
Calories:Β 42 Β Fat: 19.4g Β Carbs: 55.4g Β Protein: Β Β 16.5g
FRIDAY BREAKFAST
Banana Muffins
- 2 large eggs
- 3 ripe bananas
- Β½ cup cinnamon apple sauce
- ΒΎ cup brown sugar orΒ organic sugar
- 1 teaspoon vanilla extract
- ΒΎΒ cupΒ whole wheat flour
- 1 teaspoon baking soda
- ΒΌ teaspoon salt
- ΒΌ cupΒ chocolate chipsΒ (IfΒ add chocolate chips, reduce sugar to half)
Directions
- Preheat oven to 350oF
- Grease muffin pan
- Combine eggs,Β sugar, and vanilla with electric mixer
- Add mashed bananas to theΒ previousΒ mixture
- In separate bowl mix the salt, baking soda and whole wheat flour
- Add dry mix to the wet mix and stir well
- Mix in the applesauce. Mix for 1 minute until it is uniform
- Pour batter into the muffin pan while adding in a few chocolate chips to each one
- Bake until toothpick insertedΒ inΒ comes out clean (35Β minutes)
- Serves 10-12
-
Prepare night before
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AmountΒ for 1 serving:
Calories:Β 242Β Fat: 4.6gΒ Carbs: 6.5gΒ Protein: 4.1g
The above article is for informational purposes only and should not be used for medical advice. If you would like to learn more about this topic, please book an appointment with your Naturopathic Doctor.Β
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Written By: Dr. Saira Kassam | 2016