Published September 1, 2023
We’ve all heard that breakfast is the most important meal of the day. This is true, and it’s especially important for kids. According to the American Academy of Pediatrics, kids who eat a healthy breakfast tend to have better memory, a better attention span, and better test scores. Getting everyone ready in the mornings can be hectic, but be sure to make breakfast a part of the morning routine. Here are a few quick-and-easy breakfast ideas to help get you started.
Breakfast Without the Prep
Many parents simply don’t have time to whip up a huge breakfast during the weekdays. And that’s okay. There are healthy foods that need no preparation and can be eaten straight out of the package. Here are a few stripped-down breakfasts that are always ready when you are:
- BANANAS – They’re affordable, they’re lightweight, and they don’t even need to go in the fridge. What’s more, they’re a low-calorie food that’s packed with potassium, Vitamin B6, and Vitamin C. And they’re really easy to eat on the go! Click here to learn more about the benefits of bananas.
- ALMONDS – These are loaded up with a ton of protein and all of the energy that comes with it. And if your kids don’t have a taste for raw almonds yet, that’s okay. Many almond brands offer different flavors, like honey roasted or smoked, to make them more appealing to different taste buds. Click here to learn more about the benefits of almonds.
- TRAIL MIX – Many people associate trail mix with road trips or hiking. But it’s also great to have around the house for snacks or quick breakfasts. The nuts are full of protein. The raisins are rich in fiber. And there’s just enough chocolate to keep a kid interested without overdoing it on the sugar.
- GRANOLA BARS – You have to be careful with granola bars, because some have so much sugar they’re basically candy bars. But take a look at Kind Bars or something similar. They’re often made with healthy, natural ingredients and are as portable as breakfast gets.
When you have a little more time, you have a lot more options. Here are a few breakfasts that your kids can easily prep themselves. And best of all, the prep takes less than a minute.
- APPLES AND PEANUT BUTTER – As Healthline explains, “Apples may lower your risk of developing cancer, diabetes, and heart disease.” So, load up a few apple slices with natural peanut-butter for a nice little pop of energy.
- MILK AND CEREAL – Cereal, much like a granola bar, can turn into more of a dessert if you’re not careful about which brands you choose. Be sure to pick out healthy, low-sugar or no-sugar-added cereals, like Grape Nuts or Cheerios. Then spruce it up with fresh fruit, a little bit of honey, or a spoonful of almond butter.
- BAGELS – Whole-grain bagels, according to WebMD, “have been found to offer some protection against diabetes, cancer, and obesity.” So, grab a sleeve of whole-grain bagels, pop one in the toaster, and add some cream cheese or natural nut butter.
- YOGURT – Yogurt can be a great source of calcium and protein. But it’s also a great source of probiotics, which can really improve your gut health. See if your kids like Greek yogurt, specifically, which has a little less sugar and more protein. Click here to learn more about the benefits of yogurt.
Maybe you find yourself with a little extra time some morning. That might be a good opportunity to give a bit more attention and energy to breakfast. Here are a few breakfasts that you can make in just ten minutes:
- EGGS AND TOAST – Eggs are a really affordable source of protein—and according to WebMD, they lower your risk of having a stroke later in life. So, fry up a couple of eggs and serve them on toast. Or hard boil a dozen at the beginning of each week, so they’re always ready to rock.
- OATMEAL – There are few meals quicker and easier than instant, microwaveable oatmeal. It comes in all sorts of flavors, but again, you have to be careful of how much added sugar those flavors contain. See if your kids like the plain kind with berries and/or peanut butter added. According to Healthline, oatmeal can help lower your child’s blood sugar and reduce their risk of heart disease as adults.
- DATES WITH ALMOND BUTTER – Grab a bag of dates without the pits, cut them open, and spoon in some almond butter. Then put them in the freezer overnight, and they’ll be ready to go in the morning. These are great in moderation, but they have a lot of sugar, so this wouldn’t be an everyday breakfast.
- SMOOTHIES – Chop up a few bananas and put them in a blender. Then add some blueberries and a little Greek Yogurt and blend everything together. If it comes out too thick, you can always thin it out with a splash of milk or 100% apple juice. Smoothies are absolutely delicious and another nutrient-dense breakfast. But again, everything in moderation, as smoothies also have quite a bit of sugar depending on the fruits you add.
Breakfast can improve your child’s health, mood, and maybe even their grades. So, make sure you have a few bananas lying around for those days when you’re in a rush. You’ll be glad you bought some peanut butter, so your kids can spread it on top of apple slices. And eggs are great for when you have a bit of extra time. And remember—breakfast is good for adults, too! So, think about joining your kid for a quick meal in the morning. It’s a great way to start your day off together.Tags: Better Breakfast Month, breakfast for kids, easy breakfast, healthy breakfast