Because children are growing, they have high energy needs. Breakfast is therefore a crucial meal for them.
After sleeping all night, children need to replenish their energy reserves. Breakfast breaks the night’s fast. It provides children with nutrients to put their little bodies back in “on” mode. Once they have refuelled, they are ready to tackle a busy day!
Not hungry when they wake up? Give them some time to fully wake up. Then, offer them a small portion of a lighter breakfast (e.g., a smoothie). Just make sure their morning snack is more satisfying.
Starving when they wake up? Offer them a variety of nutritious foods.
Remember, it is up to the children themselves to decide how much food their bodies need.
What should you offer them?
Breakfast is an excellent opportunity to include a variety of nutritious foods in your children’s diets.
For a complete breakfast, the best option is to offer children at least one food from each category of Canada’s Food Guide: vegetables and fruits, protein foods and whole grain foods.
A few nutritious breakfast ideas
- Cereal or oatmeal with fruit + milk
- Homemade bran muffin + yogurt + orange sections
- Whole wheat English muffin and sliced banana or strawberries + pea butter
- Toast and fruit sauce + soft-boiled egg
- Whole grain bagel and apple slices + sliced or grated Cheddar cheese, melted
- Banana wrapped in a whole wheat tortilla + yogurt or peanut butter spread on the tortilla
- Cut fruit and toast + Cottage cheese