They say breakfast is the most important meal of the day. That's probably true. But making healthy breakfasts is not as easy as it sounds. The problem with this is that many people confuse eating a good breakfast with eating a lot, not to mention the amount of nonsense we do under the influence of advertising and "false street science." And now everyone knows a lot about nutrition, but most people do not really know what to eat, why they have to eat it and how to get it.
The objective of this article is to dismantle false myths about breakfast and open your eyes to how important it is to have a good breakfast and analyze what you eat. In the morning it is advisable to prioritize complex carbohydrates (without forgetting that there may also be a small presence of naturally occurring sugars). But eating a bowl of chocolate-covered or sugary cereal (no matter how enriched) with whole milk isn't the same as eating a bowl of whole-grain cereal (muesli, for example) with yogurt or semi-skimmed milk. And that's not even mentioning processed pastries in all their forms.
Foods that you should not give your children for breakfast and how to replace them
Below I explain what foods you shouldn't give your children for breakfast and why you shouldn't. I also give you realistic ideas to replace these products. without wasting time or flavor.
Curiously, these breakfasts that should not be given to children are precisely the ones they eat the most. Even if it's hard and requires you to get up a little earlier, bet on your children's health: a good breakfast favors their well-being and their physical and intellectual performance.
Industrial pastries type «donuts» or «muffins»
Industrial pastries such as "donuts" or "muffins" are loaded with sugar and saturated fatsWhen children combine this type of product with a sugary drink, their blood glucose levels skyrocket. Eating a breakfast high in sugar can initially raise their spirits, but then they'll feel better. On the other hand, The abuse of saturated fats promotes obesity.
A much healthier alternative is a whole wheat toast with butter and jam (preferably homemade and sugar-free), accompanied by a glass of low-fat milk. And if your kids like baked goods, Make it at home and give it to them in moderation.
Frozen croissants with ham and cheese
There's no denying that frozen convenience foods can be delicious and quick to prepare. However, they are usually a calorie bomb high in saturated fats and hydrogenated fats, with a poor nutritional profile.
A much healthier alternative is to have a breakfast low-fat ham or cold cuts sandwich and cheese, if you like. If the bread is whole wheat, even better. Another option is to prepare some scrambled eggs or an omeletEating eggs in the morning is very healthy and prepares you for a long and demanding day.
High-sugar cereals with whole milk
Sugary and chocolatey cereals are usually a favorite with children. And since they're "enriched," we think they're ideal. Plus, Breakfast is ready in the blink of an eyeHowever, all that glitters is not gold. These cereals are loaded with sugar and are not fat-free. If we accompany them with whole milk, the fat content increases even more.
As an alternative, it is much better to give Wholegrain muesli-type cereals with skimmed or semi-skimmed milk (or yogurt), which provide fiber and a higher amount of complex carbohydrates. As the muesli is accompanied by dried fruits It makes for a sweet and filling breakfast.
If this is too much to ask (I know from experience), at least check the labeling of cereals and use skim milk. It's not the best, but it's something.
Packaged juices
The juices and industrial drinks that can be bought in supermarkets are usually full of sugar, colorings and additivesDon't be fooled by labels that claim to have no added sugars: they often include sweeteners that are not recommended for regular consumption by children.
Eating fruit in the morning is very good. If you want to give juice, Make it at home with natural fruit. Or, better yet, give them the whole piece of fruit and let them eat it.
Cereal bars
Cereal bars could be a great food and an ideal breakfast complement, but they are increasingly being marketed as loaded with sugars, refined flours and preservatives.
Here you have three options: the first is check the labeling and avoid everything I told you before. The second is make your own bars at homeYou can find many recipes on the Internet. The third is choose any other comprehensive option of the above to give cereal to your children for breakfast.
What is a healthy breakfast and how to adapt it if you have no appetite?
A healthy breakfast has two pillars: real appetite and nutritional quality. There's no point in forcing it if the child isn't hungry. If that happens, offer a mini snack (fruit, natural yogurt, a glass of milk, or a small whole-grain sandwich) and make up for it at the next meal. It's also important replenish fluids in the morning after several hours without drinking.
There's no single structure you have to follow. It can be traditional (dairy + whole grain + fruit + healthy fat) or include unusual foods Breakfast options, but healthy ones: a salad, hummus with whole wheat bread, a slice of tortilla, or even a plate of chickpeas from the day before.
If you choose a more classic pattern, prioritize: quality sugar-free dairy products (milk, natural yogurt or kefir), whole grains (whole wheat bread, oat flakes, 100% whole wheat corn/rice/quinoa flakes), whole fruit (better than in juice) and healthy fats (100% olive oil, avocado or nut butter with no added sugar or oils).
Includes high-quality proteins according to tastes: egg, fresh or cottage cheese, tuna, mackerel, legumes (hummus) or vegetable sources (tofu). Sausages, if used, should be in a timely manner and extra category (more than 90% meat).
Avoid in everyday life: cookies, pastries, soft drinks, juices and sugary dairy products. If you make shakes or smoothies, better with milk or yogurt and whole fruit; the smoothie retains the fiber, the juice does not.
How much energy should it provide and how to reduce sugars and ultra-processed foods?
As a practical reference, breakfast can provide around 20â25% of daily energy, adjusting it to the child's age, activity and appetite. Distribute the food well macronutrients: complex carbohydrates (whole wheat bread, oats), proteins (dairy, eggs, legumes or fish) and healthy fats.
To reduce free and ultra-processed sugars, cook more at home and choose simple, whole ingredientsSweeten with ripe fruit or small amounts of pure cocoaSweeteners aren't necessary during childhood. If you need to sweeten, use honey or maple syrup sparingly for children over 1 year old.
Food education is key: teach how to read labels (few ingredients, no added sugar, without refined oils), to differentiate ultra-processed foods and to prefer whole fruit compared to juices.
Safety: Certain small fruits (such as grapes) must be offered cut lengthwise and seedless until ages when the child can chew safely.
Healthy breakfast ideas for kids (varied, quick, and delicious)
Combine according to taste and availability. Prioritize whole grain and minimally processed foodsHere's a wide repertoire to rotate without getting bored:
- Fruit smoothie with whole wheat pancakes: banana and red berries with egg pancakes, whole wheat flour and milk/vegetable drink.
- Whole wheat toast with tomato and hard-boiled egg: You can add chopped cucumber and a glass of milk with pure cocoa.
- Fruit skewers: combine fruit with mini whole wheat pancakes and fresh cheese pearls.
- Healthy Cheesecake: base of dried fruits and dates, with curd and chopped fruit (for occasions).
- Healthy Chocolate Shake: milk + banana + pure cocoa; accompany with whole wheat toast with 100% hazelnut cream and pure cocoa.
- Toast with nut cream and banana: sprinkle cinnamon.
- Toast with nut cream and pure cocoa: simple and satisfying.
- Toast with fresh cheese and strawberries: balanced sweet-salty.
- avocado toast: add seeds or tomato.
- Toast with crushed tomatoes: a classic with virgin olive oil.
- Toast with tuna: Use whole wheat bread and add cucumber or olives.
- Hummus with whole wheat bread and crudités: vegetable protein and fiber.
- Natural yogurt with homemade granola and chopped fruit (no added sugar).
- Whole grains with nut cream and cocoa nibs + 70%.
- Homemade pancakes: egg, oats/whole wheat flour, and banana; add chopped fruit or nuts.
- Fruit smoothie with milk or yogurt; smoothie is better than juice.
- Homemade sugar-free cake: whole wheat flour and ripe banana/sweet potato/pumpkin.
- Vegetable cream: Yes, it's also breakfast if you want it.
- French tortilla with whole wheat bread; add vegetables.
- Toast with turkey/cooked ham extra category (>90% meat) and olive oil.
- Bowl of milk with pure cocoa and puffed quinoa + mandarins.
- Hummus toast with flax seeds + bowl of strawberries.
- âSweetâ toast: 100% peanut butter + banana + cinnamon.
- Cereals without gluten for celiacs or sin azĂșcar If there is no intolerance, with fruit.
- Yogurt, açai and oat smoothie + a banana.
- Whole grain bowl with natural yogurt and chocolate negro chopped.
- Avocado and tomato sandwich + chopped fruit and nuts.
- Air fryer torrijas with milk and cinnamon + bowl of strawberries (optional and occasional).
- Homemade cookies oatmeal and banana with dried fruit toppings.
- Yogurt and banana cake (if you use condensed milk, make sure it is for consumption) very occasional).
- Nordic style breakfast: smoked salmon, potato pancakes and orange slice.
- Cottage cheese tartlets with fruits (optional) occasional if there is sugar).
- Fruit salad with natural yogurt and granola homemade.
- Whole wheat bread with fresh cheese and kiwi chopped.
- Whole wheat toast + hard-boiled egg + glass of milk + bowl of strawberries.
- Toasted bread with cheese and ham + chopped apple + milk.
- Whole wheat toast with hummus and avocado + banana + milk.
- Whole wheat bread with cheese and grapes (the grapes, cut lengthwise in small ones).
- Whole wheat sandwich with tomato, tuna and olives + glass of milk + orange.
Planning, variety and family habits
The key to making it work on a day-to-day basis is the planning: Leave whole wheat bread sliced ââand frozen, prepare Homemade granola On the weekend, have fruit washed and ready, and make a rotating list 7â10 breakfasts. This way, you can reduce your decision-making and avoid falling into ultra-processed foods.
Turn breakfast into a family moment helps establish the habit: sitting together for 10â20 minutes, without screens, encourages better choices and a positive relationship with food.
Images - adactium, jeshoot, machech
Choosing the right breakfast is not a matter of complicating things, but of applying simple criteriaReal, whole-grain ingredients, whole fruit, sources of protein and healthy fats, and no rush to force a meal if you're not hungry. With good planning and these ideas, you'll have delicious, balanced, and kid-friendly options every morning.