Nutrition Tips

Kid-friendly, healthy breakfast ideas

Jodi Citrin, RD. President, Citrition, LLC

Breakfast is the most important meal of the day. Eating a healthy breakfast helps your child start his or her day off the right way.  Breakfast provides the energy and nutrients your child needs to think, play and be happy. And, for many kids it’s a meal they really enjoy. But, if you find yourself having the same struggle every day: your child wants sugar cereal, pancakes or something else you’ve deemed unhealthy, here are some great breakfast ideas you can both be happy with.

• Breakfast pizza – Pizza doesn’t have to be just a dinner food. Make your own breakfast pizza by melting mozzarella cheese (or any cheese of your choice) on a whole wheat English muffin. Top with slice of tomato.
• Jelly roll and slice of cinnamon raisin toast – This is a twist on the standard omelet. This is a great breakfast for the child that wants a sweet breakfast, because it also provides a great source of protein.  Prepare an omelet the standard way, but rather than placing cheese in the middle, place a thin layer of all natural raspberry preserves. You can then fold it in half like an omelet or roll it up.
• Whole wheat toast with nutella and sliced banana (avoid this if your child is under 1, has a nut allergy or if there is a strong history of allergies in your family)
• Yogurt, granola and raisin parfait – Layer yogurt, then granola, then yogurt, then raisins. Continue for as many layers as you like. This is best if made in a tall, narrow cup or container. It’s best if you can see through it to see all of the layers.
• Whole wheat waffles with mixed berries – you can buy frozen waffles and frozen berries to make this really quick and easy
• Fruit smoothie – make in a blender with banana, frozen berries or frozen peaches, yogurt and splash of vanilla.

 For extra nutrition, serve each of these breakfasts with a glass of milk. Milk provides calcium, vitamin D, vitamin A and protein (see note below)

And, if all else fails and your child still wants the sugary cereal, add milk and some sliced bananas or strawberries for extra nutrition. If your child is eating pancakes, add fruit on top. Or, if you make them from scratch, add some pumpkin puree to the mixture or add slices of cooked apple when cooking them. Most foods can somehow be made over into something nutritious.

Notes: Children <1 year old should not drink cow’s milk. They should be drinking breast milk or iron-fortified infant formula. Children >1 year old can drink whole cow’s milk. Do not switch to low-fat milk or other low-fat dairy products until after 2 years old.

Some of the foods mentioned above are high allergy foods. If you have a family history of allergies or are unsure if your child is allergic to any foods, speak to your Pediatrician first.

Have questions about other breakfast foods? Or, have other nutrition questions about yourself or your child? Send them to jodi@citrition.com and Jodi will post a reply to Big City Moms for the most commonly asked questions.