5 quick and easy healthy breakfasts for kids

Food during the school stage occupies a fundamental place. The Spanish Association of Pediatrics explains that breakfast is the first meal of the day and should cover approximately 25% of daily caloric needs. It also indicates that skipping breakfast can result in a lack of concentration and poor physical and intellectual performance.

However, if the child does not feel like taking anything, do not force him, but try to establish a step-by-step routine. First of all, you have to try to dedicate time to breakfast, no more than 10 or 15 minutes are necessary, but don’t be in a hurry. You can start little by little, with a glass of milk or some fruit. If you are not hungry as soon as you wake up, you can take something for mid-morning.


The important thing is that the food offered is healthy

The important thing is that the food offered is healthy. The AEP recommends avoiding industrial pastries, shakes and packaged juices, cereals and cookies with sugar and also homemade pastries if they include a lot of sugar.

As UNICEF points out in its document ‘A look at school feeding’, “what children eat affects their health and well-being not only during childhood, but also for the rest of their lives.” To make this meal a moment of enjoyment for children, we are going to propose 5 breakfast ideas with healthy ingredients that can be combined with each other.

1. Natural yogurt with pieces of fruit

Natural yogurt with fruit

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Put a few tablespoons of natural yogurt with pieces of apple, tangerine, strawberry, banana and/or any other seasonal fruit in a bowl. Then add more tablespoons of yogurt and add cereal without sugar. Instead of plain yogurt, you can also use kefir or plain Greek yogurt.

2. Whole wheat toast with spreadable cheese

Toast two slices or chunks of whole wheat bread. On the other hand, chop half a tomato, half an avocado, a tub of fresh cheese and a few pieces of ham (with at least 80% ham). Mix it and put it on top of the toast, adding a splash of olive oil on each one. You can accompany it with a glass of whole milk.

3. Banana, strawberry and kiwi smoothie



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Very simple and fast. Put pieces of banana, strawberry and kiwi in a blender glass, cover them with milk or natural Greek yogurt if you want to make it more creamy. Ready! If it is summer, you can choose to freeze the pieces of fruit a few hours before and thus you will get an ice cream texture. You can accompany it with a toast with olive oil. You can also do them separately.

4. Porridge with fruits

Heat about 250 ml of milk in a saucepan until it boils, at which point you have to add the oat flakes and cook over low heat for about 2 minutes, stirring. When the mixture is lumpy, turn off the heat and let it rest. Pieces of fruit are added to taste and a little cinnamon.

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5. Scrambled eggs

Prepare some scrambled eggs to which you can add a little ham and sliced ​​cheese (for example mozzarella). You can eat them directly from the plate or place them on toast, preferably wholemeal bread, and accompany them with a glass of whole milk.