Healthy breakfasts for kids

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Breakfast provides children with essential nutrients like calcium, iron and B vitamins as well as protein and fibre. Research has shown that if these vitamins and minerals are missed at breakfast, they’re less likely to be compensated at later meals. Studies have also shown children who eat breakfast have improved concentration and performance. So set that alarm 10 minutes earlier, follow our top tips and start the day with a healthy breakfast.

Here's Nicola's top tips for a healthy kids breakfast

Fortified breakfast cereals are a good source of iron and B vitamins, but opt for ones with less sugar. Serve with a small glass of diluted orange juice. The vitamin C it contains will help your child absorb more of the iron from the cereal.

If your child struggles eating in the morning go for a smoothie. Blend a mixture of their favourite fruits with some vegetables (fresh or frozen). You can't always taste the vegetables and they’ll keep the sugar content down.

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Tasty and nutrient rich, nut butters (including peanut butter) are a great way to give your kids much needed energy in the morning. Top with a sliced banana for that extra boost.

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Include a yogurt, glass of milk or even a piece of cheese at breakfast to boost your child’s calcium intake for strong bones and teeth.

Include a piece of fruit with breakfast for the first of their 5-a-day fruit and veg.

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Opt for wholegrain cereals and breads where possible to up fibre intake. Young children can fill up too quickly with fibre rich foods so don’t over do it. Older children need lots of fibre in their diets so picking wholegrain or half and half versions is a great way to achieve this.

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Diluted fruit juice, milk, weak tea or even a milky hot chocolate are great ways for your child to rehydrate in the morning.

If all else fails, a cereal bar on the way to school would be hard for any child to refuse.

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