Is Breakfast Important?

A simple and short answer is YES! Breakfast is an essential meal to start the day, so make sure you offer your child a nutritious and balanced breakfast before they begin their daily activities.

I personally love a nice hearty breakfast outside where someone else prepares food for me whilst I sip on my hot drink (whilst the drink stay hot!). In reality, we as parents do not have the luxury of someone else preparing breakfast for us on a daily basis. So read keep reading on what I would suggest for breakfast for kids to start their day.

A good breakfast should include carbohydrates, the main source of energy to fuel their growing bodies and developing brains. Opt for carbohydrates with a low glycaemic index (GI), as these provide a slow-release form of energy, helping your child maintain steady energy levels without experiencing a sudden “crash.” Young children also need protein at breakfast to keep them feeling full for longer. Additionally, breakfast is an excellent opportunity to include dairy in your child’s diet. Fibre is another important component, promoting healthy digestion and reducing the risk of constipation, which can be particularly problematic for young children, especially those going through toilet training.

What Should You Include in Your Child’s Breakfast?

I usually recommend that parents start with foods that provide lasting energy, which primarily come from the grains food group. Breakfast cereals are one of the most popular choices in many households because they require minimal preparation and provide a good source of energy. Choose cereals made from whole wheat or multigrain varieties, as they contain higher fibre levels compared to refined cereals. Porridge is another excellent breakfast option. Try to limit cereals with high added sugar—while carbohydrates are essential, added sugars offer little nutritional benefit. Personally I look for cereals with <5g of sugar per serve, obviously the lower the amount of sugar, the better!

Another great grain-based option is bread, including wholegrain toast, crumpets, or, if time permits, homemade pancakes or pikelets. Choose less processed varieties such as wholegrain bread, wholemeal flour, or high-fibre cereals.

I also recommend including a protein source with breakfast. This could be in the form of nut spreads, eggs, yoghurt, cheese, or milk. If you’re making a more substantial breakfast, consider using leftovers such as shredded roast chicken on toast. While protein is essential, try to limit processed meats like sausages and ham, which are high in salt and preservatives. Also, studies show that a high intake of processed meats is linked to an increased risk of cancer, hence even more reason to limit processed foods.

Breakfast is also an ideal time to incorporate dairy into your child’s diet. Simple options include a few slices of cheese with wholegrain crackers, a glass of milk, or a small serving of yoghurt.

For a naturally sweet addition to breakfast, fresh fruit is always a better option than juice, as it provides more fibre and essential nutrients. Personally, I believe children learn to eat better when offered fresh fruit over juice as they have the opportunity to learn about different textures and flavours of fruits, and they have the opportunity to continue to work on their oral-motor skills that comes with eating fresh fruit over drinking a glass of juice. 

My Personal Breakfast Ideas for My Kids!

What’s on the menu?	Which food group is included?
Details of breakfast option	Grains	Fruit	Dairy	Veg	Meat / meat alternative
Weetbix / Weetabix + nut butter + fruit + milk	✅	✅	✅		✅
Shreddies + fruit + milk	✅	✅	✅
Cheerios (the original, plain one) + fruit + milk	✅	✅	✅
Porridge + nut butter + fruit + dash of cinnamon + milk	✅	✅	✅		✅
Smoothie (made with 1 vegetable, 2 fruits, milk and coconut water)		✅	✅	✅
Pikelets + nut spread + fruit + milk	✅	✅	✅		✅
Cinnamon toast + fruit + milk	✅	✅	✅
Raisin toast + fruit + milk	✅	✅	✅
French toast + fruit + milk	✅	✅	✅
Granola + nut + flax seeds + yoghurt + fruit	✅	✅	✅		✅
*Steamed lotus sticky rice with meat and veg + fruit + milk	✅	✅	✅		✅
*Steamed meat or veg buns + fruit + milk	✅	✅	✅		✅
*Bread + Soft boiled eggs + fruit + milk	✅	✅	✅		✅

As you can see, most of these breakfast options are simple yet provide three or more essential food groups in one meal. Don’t underestimate the importance of breakfast, just because it takes less time to prepare doesn’t make it any less vital. With a little planning, you can ensure your child starts their day with a nutritious and well-balanced meal.

Practical Tips for a Stress-Free Breakfast Routine

As a mother of two young and active boys, I have found that these strategies make mornings smoother:

1. Prepare ahead of time. Wash, chop or peel fruits or vegetables the night before to save time in the morning.
2. Make some foods in advance. Items like French toast and pikelets can be pre-made and reheated.
3. Set up the breakfast area the night before. Lay out bowls, cutlery, bibs, and cereal boxes on your prep station. You can also pre-pour cups of milk and place all the food you need for breakfast (such as butter if you need to butter toast, cut up fruits, etc) on the top shelf of the fridge for easy access.
4. Plan outfits the night before. Avoid morning battles over clothing by selecting outfits ahead of time. If your child is old enough, involve them in the process to make mornings smoother. This also means you are not spending time convincing your toddler that their favourite shirt is still in the washer (yes, been there, done that!).

With a little preparation, you can make breakfast time stress-free and ensure your child gets the best start to their day!