Why is breakfast so important for children?

Gentle awakening: In the morning there is usually not much time. With a relaxed breakfast your child can wake up more gently and come to life.

Energy for the day: During the night the body did not receive any nutrients, so the energy stores need to be replenished in the morning. With a balanced breakfast your child gets the necessary minerals and vitamins that make them fit for the day.

Improves mood: An empty stomach puts you in a bad mood, adults know this all too well. Children who leave the house with a full stomach are less irritable.

Boosts concentration: Not only on the way to school or at school, but also in kindergarten there's a lot going on and your child should be able to concentrate. Breakfast provides the brain with the right nutrients so it can become active and focus.

What makes a healthy breakfast for children?

Sufficient fiber: For your child to last until the next breakfast at kindergarten or the mid-morning break, the breakfast base should be a tasty whole-grain bread or sugar-free muesli. Oat flakes or whole-grain flakes are best.

An extra portion of calcium: This mineral is important for bone growth and should not be missing at any breakfast: as milk with muesli or in a glass, a small portion of quark with fruit or a sugar-free yogurt. Cheese on bread is also a good source of calcium.

Important vitamins: For a balanced breakfast, a few pieces of fruit should not be missing either. Half a banana, a kiwi or a few strawberries. Depending on the season, the plate can certainly be colorful.

Sufficient fluids: A glass of water, a cup of unsweetened tea or a fruit spritzer; especially in the morning the body needs fluids. Occasionally hot chocolate is also allowed. But then preferably made with a low-sugar cocoa mix or a homemade drinking chocolate.

For morning grumps: Some children can't stomach a bite in the morning. They still shouldn't leave the house without any breakfast. Smoothies are a good choice here: you can throw all necessary breakfast components into the blender and your child doesn't have to chew much.

What about sweet temptations? Tasty jam, sweet honey or the popular chocolate spread – now and then something sweet in the morning is also allowed. Spread the tasty topping on the bread preferably without butter and reserve it for special days or the weekend, because blood sugar drops relatively quickly after consumption and reduces the ability to concentrate.

Breakfast in kindergarten and school – no substitute for home

Better to snuggle in bed ten minutes longer in the morning and skip breakfast because there is something to eat at kindergarten and school. Even if it is not as cozy, you should get up a bit earlier and take enough time for breakfast. If your child is not hungry shortly after getting up, they should at least eat a small piece of fruit or drink a glass of milk. Not only the food is important, but also the relaxed time with mom or dad. Depending on how big breakfast is, you can then plan the portions for the packed lunch.

Make delicious muesli yourself – a healthy breakfast for children

With homemade muesli you can decide for yourself how much sugar is in the mix. And the best part: you can also add the extra ingredients as you like. With some plain yogurt and a few pieces of fruit, you get a tasty and healthy breakfast. The mix can be prepared in advance and stored airtight for several days.

The Ingredients: 3 cups of rolled oats, 1 cup of nuts, e.g. walnuts, almonds or hazelnuts, maple syrup or honey for sweetening, a pinch of salt. As a tasty extra you can also add pumpkin seeds, spices like cinnamon or vanilla or dried fruits like apricots, apples or cranberries (add the fruits only after baking).

Preparation: Preheat your oven to 190 °C. Mix all dry ingredients in a bowl and then add the desired sweetener. Then spread evenly on a baking sheet. Put in the oven for about 30 minutes. After half the time you can stir the muesli once so that all ingredients brown evenly.

Image credits

Daughter puts something into her father's mouth. Orange juice and banana © Vasyl - stock.adobe.com

Oat porridge with ripe blueberries, nuts and honey for breakfast © Надія Коваль - stock.adobe.com