A healthy breakfast for kids starts with good nutrition. There are four basic nutrients that everybody needs: water, carbohydrates, protein, and fats. By choosing a healthy form of all of these nutrients for your child, you are enabling their body to function at its peak. Other things to take into consideration are vitamins and minerals (micronutrients).
Water
Water is a fundamental nutrient that we can’t live without. Approximately two-thirds of our body is made up of water and water helps with almost every function. Water transports nutrients and waste products into and out of cells, helps with digestion, circulatory and excretory functions, and even helps us to maintain proper body temperature. By making sure your child gets enough water each day, you are ensuring that their body has what it needs to maintain proper functioning and health.
Carbohydrates
Carbohydrates give the body the energy it needs to work properly. There are many types of carbohydrates, some which are very unhealthy, such as donuts, cakes, and other fat laden high sugar treats. Healthy carbohydrates come in the form of plant foods like fruits, vegetables, and legumes. When our body takes in more carbohydrates than energy it expends, those excess carbohydrates can turn to fat. Making good, healthy carbohydrate choices for your child is imperative. Along with healthier choices come more vitamins and minerals, both of which children’s bodies need to help promote growth.
An important part of any diet is fiber. Fiber is a type of carbohydrate that aids the body in getting rid of excess waste. Fiber comes from a plant and is resistant to the enzymes in our body that help digest food. Very little fiber is absorbed by our bodies.
Protein
Protein is a vital nutrient for growth. Protein aids the body in manufacturing hormones, antibodies, enzymes, and tissues. Healthy protein can be found in lean meats, such as chicken and fish, eggs, dairy, and beans. Protein can also be found in soy products such as soy milk and tofu. This type of soy protein also contains a good dose of fiber.
Fats
Although the current American diet typically has too much fat in it, healthy fat is important in a child’s diet for normal brain development. Fats are also used for energy and growth throughout life. Healthy fats can be found in avocadoes, nuts, fish, and olive oil. Unhealthy fats are found in pre-packaged, highly processed foods as well as fast foods. Avoiding unhealthy fats is essential to maintaining a healthy body.
Vitamins and Minerals
Vitamins and minerals are also important to a healthy diet. They are frequently referred to as micronutrients because the body needs them in a smaller quantity than the four main nutrients. The FDA has come up with a list of recommended daily allowances (RDA) for these, although many people have found that their health is better when taking above that amount. As always, if you are concerned about whether or not your child is getting exactly what they need, consult their physician.
A healthy breakfast for kids is important for their nutrition, and also for getting a good start to their day. Many studies have been conducted over the past 60 years, all with results showing that a good healthy breakfast is important for kids. Not only do they typically score higher on tests, but verbal fluency and short-term memory are higher in those children who ate a healthy breakfast. Healthy breakfast can be quick and easy and doesn’t need to be a time consuming, labor intensive ordeal.
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