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Simple breakfast that is a balanced menu

I would like some ideas for a simple breakfast that is a balanced menu. I have two boys 9 and 12 years old. The are very active during the day and don't have much time to refuel. I know breakfast is very important. (Jenny, New York)

Foodstuff Sun, 12/06/2020 - 20:33

Your kids are growing and in the learning stage. Half the kids this age prefer extra time in bed than time for breakfast. A balanced breakfast for kids this age is very similar to a balanced breakfast for an adult, adjusting portion sizes.

Include complex carbohydrates that release sugar slowly to keep your children going, add some protein to cut the sugar and maintain the boosting effect for longer, and fruit for the vitamins and anti-oxidants.

Most days, they wake up and need to get ready for school, and they will need to do a lot of thinking there. Choose food that will support learning and reasoning. Some examples:

  • Small glass of freshly squeezed orange juice, scrambled eggs, oats –add a little honey or maple syrup for those who crave sweet.
  • Yogurt with blueberries and baked beans on toast – an English favorite that is a great brain booster.

You can mix and match. Eggs can come as French toast or baked with ham and tomato, instead of scrambled. Serve the porridge with maple syrup and topped with fresh fruit. Any dark berries are as good as blueberries.

Other suggestions your kids may enjoy are:

  • Whole wheat of bran blueberry muffins and serve with a glass of milk,
  • Fruit smoothie and toast with nut butter.
  • Pancakes served with slivered toasted almonds and fresh fruit, yogurt.
  • Muesli with yogurt or milk – soy milk for vegetarians.
  • Bagel with cream cheese and smoked salmon - watch out, smoked salmon is high in salt, but this is fine for the odd day.

You can also use stewed or poached fruit and we are sure you can come out with more healthy ideas of your own along these guidelines.

At this age, if your kids ask for toast, whole wheat bread is a better option. You can try a variety of other nut butters apart from peanut – all work well with sliced banana or apple, other fruits too.

Useful resources: eat smartbreakfast, especially breakfast on the go.