Children who eat breakfast are more likely to meet their nutrition needs, have enough energy to participate in physical activities, do better in school, and make healthy choices overall (Dystra et al, 2016; Zakrzewski-Fruer et al, 2019). Here are a few healthy breakfast ideas that are quick and easy for busy, on-the-go mornings.
What Makes a Balanced Breakfast?
Just like other meals, try to provide variety and include foods from each food group.
- Fruits and vegetables
- Grains (try to make half your grains whole wheat)
- Milk (dairy or non-dairy - make sure they are fortified with vitamin D!)
- Batch cook and freeze breakfast items ahead of time- things like muffins, French toast, waffles, pancakes, egg cups, smoothies, and thaw for a few seconds in the microwave.
- If using packaged convenience items, pair them with fresh food items to balance out the meal.
- If time permits, get kids involved in breakfast preparation. This teaches healthy eating while encouraging independence.
- Pre-wash and slice fruits for quicker preparation.
- Pre-cook veggies for adding to eggs or other dishes.
Quick On-the-Go Combos
- Microwave Omelet in a Cup: Yes, you can microwave eggs! Be sure to have a food thermometer handy and the eggs cook to 165 F. Combine 2 eggs, with your veggie of choice, and a sprinkle of cheese.
- Salsa-Tofu Breakfast Burrito: Combine salsa, scrambled tofu or eggs, and cheese. Roll in a whole wheat tortilla and enjoy!
- Chocolate-Almond Banana Smoothie: There's aren't many kids who would say "No" to chocolate in the morning. Combine frozen banana, milk of your choice, nut butter, unsweetened cocoa powder, and blend.
- Yogurt Parfait: Top greek yogurt with your choice of fruit and granola! This is a great alternative to sugary breakfast cereals.
You can find all of these recipes and more on the Nutrition tab! Tap the Strawberry, scroll to the bottom tap “See all recommended recipes”, and enter the recipe name in the search bar.
Alessa Harris, RDN, LDN
- Dykstra H, Davey A, Fisher JO, et al. Breakfast-skipping and selecting low-nutritional-quality foods for breakfast are common among low-income urban children, regardless of food security status. OUP Academic. https://academic.oup.com/jn/article/146/3/630/4578266?login=true. Published February 10, 2016. Accessed July 29, 2021.
- Zakrzewski-Fruer JK, Gillison FB, Katzmarzyk PT, et al. Association between breakfast frequency and physical activity and Sedentary time: A cross-sectional study in children from 12 countries. BMC Public Health. https://link.springer.com/article/10.1186/s12889-019-6542-6. Published February 21, 2019. Accessed July 29, 2021.