5 nutrients your child needs at breakfast

Starting the morning with a nutritious breakfast is key for kids to fuel their minds and bodies for the day ahead. But, with busy schedules and picky eaters, it can be a challenge to ensure that breakfast contains the essential nutrients needed for growth and development. Fortunately, we've got you covered. Here are our top five must-have nutrients for breakfast with tasty and appealing ideas that even the pickiest of eaters will enjoy. 

Fibre-rich carbohydrates

High fibre carbohydrates are important at breakfast because they provide sustained energy throughout the morning. Foods like whole grain bread, oats and fruit will give your child the energy they need to start their day on the right foot whilst keeping them full until lunch time. Think whole grain toast with almond butter and a drizzle of honey, creamy porridge with berries or Weet-Bix with banana and milk.

Calcium

Calcium is key for kids as it helps grow strong bones and teeth. Developing strong bones in childhood is the best way to prevent future bone conditions like osteoporosis. If opting for milk, be sure to choose cow’s milk or a calcium fortified plant-based alternative. Other calcium-rich breakfast foods include ricotta or yoghurt which can easily be made tasty with our Banana and Ricotta Walnut Toast or Yoghurt Sundaes.

Iron 

Iron is crucial for kids' growth and development as it transports oxygen in the blood and supports a healthy immune system. Without proper oxygen transport, your child’s concentration, energy and focus will drop. Iron-rich breakfast foods include fortified cereals, eggs and baked beans. For iron-rich ideas, read our article on how to increase your child's iron intake.

Healthy fats 

Healthy dietary fats are fantastic for keeping your child feeling full and satisfied whilst supporting healthy brain development. Fats are also essential for absorbing fat-soluble nutrients such as vitamins A, D, E and K. To boost the fats in your child’s breakfast, sprinkle cereals and porridge with nuts or seeds and spread avocado or nut butter on toast.

B Vitamins

In order to convert carbohydrates, proteins, and fats into the energy your child needs to power through their day, B vitamins are needed. Making sure your child gets enough B vitamins in the morning can also help support their nervous system and promote a positive mood. Eggs, whole grains and milk are wonderfully rich in B vitamins. For an easy make-ahead breakfast, try our Pea, Zucchini and Ricotta Frittata recipe.

It's important to make sure your child starts their day with a nutritious and balanced breakfast. From fiber and calcium to iron and B vitamins, there are many essential nutrients that will set your child up for success. If you need personalised food and nutrition support to give your child the best possible chance to shine, book in with one of our Accredited Practising Dietitians.