Here’s one thing your mom wasn’t wrong about: Breakfast really is the most important meal of the day. Of course, telling that to a toddler of your own — who’s far more interested in building a block tower than eating — probably won’t convince her to sit down at the table. But because breakfast is such an essential meal, there’s still good reason to try.
Why is a healthy breakfast so important for toddlers?
Eating a healthy breakfast is linked with lower obesity rates, improved moods and longer attention spans, which means better school performance later. Plus, getting your toddler into a breakfast routine now paves the way for healthy eating habits as she grows up — something that can lower his risk for major diseases like diabetes, heart disease and cancer down the road.
Healthy breakfast ideas for toddlers
What makes a good breakfast? A winning combo has some protein, fiber, calcium, a bit of healthy fat and not much sugar. More realistically, however, the very best breakfast for kids is the one that actually gets eaten.
Check out these breakfast ideas for kids that are sure to entice your little gourmand to open her mouth and say, “Yum!”
Rainbow Bright Parfait
For a colorful concoction your little one won’t want to pass up, alternate layers of plain yogurt with your tot’s favorite fruit — good choices include berries, bananas, peaches, mangoes or pineapple. Top with a whole grain, unsweetened cereal for a crunch. For a change of pace, swap the yogurt for 2 percent cottage cheese.
Strawberry Fields Cream Cheese Pinwheels
Spread cream cheese onto a small, whole grain tortilla and top with sliced strawberries. Roll up the tortilla, then slice into “pinwheels.” You don’t have to stick to plain cream cheese, either. Try flavors like pineapple, blueberry or even garden vegetable.
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“Lunch Box” Breakfast
Toddlers have no preconceived notions about what “breakfast food” is, so use this to your advantage and serve non-traditional breakfast fare. Try “lunch” options like turkey rollup (roll sliced cheese around slices of turkey) or low-fat cheese mini pizzas (take a whole-grain pita or English muffin, top with tomato sauce and sprinkle with mozzarella or provolone cheese). You can also serve last night’s dinner that was met with rave reviews.
Big-Kid Breakfast Burrito
Scramble an egg (or egg substitute) with diced red, yellow and orange peppers and a sprinkle of shredded cheddar or mozzarella cheese. Then wrap it all up in a whole grain tortilla. If you swap chopped turkey or soy sausage for the egg, you’ve got a whole new breakfast burrito option.
Bird’s Nest
Egg in a hole. Egg in the window. This classic, healthy breakfast goes by many names — and never fails to delight. Use a funky-shaped cookie cutter (in a pinch, even a plain, round glass will do) to make a hole in a slice of bread.
Layer both sides of the bread with a healthy olive oil or flaxseed oil spread. Break an egg (or egg substitute) into the cutout center and cook on both sides till the bread is browned and the egg is cooked. Toast the cutout bread and serve on the side. To change things up, alternate between different cookie cutter shapes.
Banana Wheels on Toast
Peanut butter is a healthy food for kids (as long as you have safely introduced it to your little one, and your child hasn’t exhibited an allergy to nuts). It provides both protein and healthy, monounsaturated fat, which gives on-the-go toddlers the energy they need. Peanut butter is also super versatile, so you can serve it tons of different ways. One easy idea to try: Spread peanut butter on whole grain toast and top with sliced bananas.
Golden Egg Muffin
Crack an egg in a bowl and top with a sprinkle of mozzarella, some spinach leaves and a splash of milk. Put into a muffin tin and bake for about 20 minutes (or until a fork comes out clean).
Banana “Snakes”
Slice a banana lengthwise and lay one half flat side down on the plate. Give the snake some peanut butter “stripes” and small pieces of cut-up grapes for eyes. You can also use other nut butters, like almond or cashew or tahini.
Fruit Dippers
For a fun take on veggie dip, try slicing up fruit into bite-sized pieces — melons, apples, oranges, pears — and having your toddler dunk them into a yogurt and cinnamon dip.
A Good Egg Sandwich
Scramble an egg, then layer it with a slice of cheddar and a slice of turkey ham on a toasted whole grain English muffin. Make the sandwich different by using turkey or soy sausage instead of ham.
Silky Smooth Smoothie
For those mornings when you can barely make it out the door on time, try blending up a nutritious, kid-friendly smoothie. Toss some Greek yogurt, avocado and berries into a blender, and pour it into a sippy cup for your little one to drink on the road. Or, make the smoothie the night before and stick it in the fridge — all you’ll need to do in the morning is give it a quick whirl in the blender, and you’re good to go.
Tips to encourage your child to eat breakfast
It can be hard enough getting your child out the door in the mornings, let alone getting him to sit down and eat a meal. But keep at it — with enough repetition, he’ll come around eventually. Here are a few more ways to turn him into a breakfast lover.
- Recruit his help. Sure, it may take a little longer — or be a little messier — but involving your child in the cooking (or assembling) process can boost him interest in what he’s eating.
- Prepare food ahead of time. If mornings are hectic in your home, do as much prep work as possible — slice up pieces of fruit for smoothies, dice up a bell pepper for omelets, mix the batter for waffles — the night before.
- Sit down with him. The best way to encourage your child to eat breakfast is by eating one yourself. Once he sees you spooning up a yogurt parfait it, he’ll be more likely to do it, too.
- Eat on the road. If your child isn’t hungry in the early morning, make his breakfast to go — say, a smoothie in a sippy cup or a breakfast burrito to eat later.
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