01.07.24
Produkter: tips og tricks

The ultimate breakfast ABC for parents: Healthy breakfast for children

In the breakfast ABC for parents, you can find out which nutrients children really need for a healthy start to the day. From essential vitamins to common breakfast mistakes, this blog article will show you how to give your child a balanced and energizing morning routine. Perfect for parents who want to combine health and indulgence!
Author Michelle
Reading time 7 min
erg blog fruehstuecks abc

A healthy breakfast gives children the perfect start to the day. But which nutrients are crucial, which common mistakes should be avoided and how do you ensure a balanced morning routine? We explain everything parents need to know to give their children the best possible nutrition.

Why is a healthy breakfast so important for children?

Breakfast is the first meal of the day and plays a crucial role: - Energy: after a night without eating, energy stores need to be replenished. - Concentration: Studies show that children who eat breakfast perform better at school as their blood sugar levels remain stable. - Growth: Children are growing and therefore need extra nutrients such as calcium and iron to develop their bones, muscles and organs

Das Frühstücks-ABC: Die wichtigsten Bausteine für Kinder

The breakfast ABC: The most important building blocks for children

A like selection

A healthy mix is the be-all and end-all:

  • Whole grain products (e.g. bread, oatmeal) provide complex carbohydrates and fiber.
  • Dairy products (e.g. yogurt, cheese) provide calcium and protein.
  • Fruit and vegetables provide children with vitamins and minerals.

B for balance Combine the most important nutrients for a complete breakfast:

  • Carbohydrates for energy.
  • Proteins for muscles and long-lasting satiety.
  • Healthy fats (e.g. nuts, avocado) for brain development.

C like calcium and co. A healthy breakfast not only provides energy, but also important micronutrients for growth and development. The following nutrients in particular are essential:

  • Calcium: For healthy bones and teeth (e.g. dairy products, almonds).
  • Iron: Supports blood formation and concentration (e.g. wholemeal bread, oatmeal).
  • Vitamin D: Promotes calcium absorption and strengthens the immune system (e.g. fish, fortified foods).

Crispy breakfast muesli with yogurt and fruit

Ingredients:

  • 4 tbsp rolled oats (preferably wholemeal)
  • 1 tsp chia seeds or linseed
  • 150 g natural yogurt
  • 1 small apple, cut into cubes
  • A handful of berries (e.g. blueberries or raspberries)
  • 1 tsp honey or maple syrup (optional)
  • 1 tsp chopped almonds or walnuts

Preparation:

Place the rolled oats and chia seeds in a bowl. Spread the yogurt on top and top with the apple pieces, berries and nuts. Sweeten with honey to taste. Mix everything lightly and enjoy straight away.

Nutrients:

Wholemeal products provide fiber and long-lasting energy. Dairy products such as yoghurt provide calcium and protein. Fruit provides children with important vitamins and antioxidants.

Whole Grain Bread with Avocado and Veggies

Ingredients:

  • 1-2 slices of whole grain bread
  • ½ avocado, mashed
  • 1 small carrot, thinly sliced or grated
  • 1 radish, thinly sliced
  • 1 tsp cream cheese or hummus (optional)
  • A pinch of salt and pepper

Instructions:

Mash the avocado with a fork and season it with a pinch of salt and pepper. Lightly toast the whole grain bread and, if desired, spread it with cream cheese or hummus. Evenly spread the avocado mixture on the bread. Top with carrot slices and radish rounds for a vibrant and crunchy finish. Enjoy immediately or pack it in a lunchbox for an on-the-go snack.

Nutritional Benefits:

Whole grain bread provides complex carbohydrates and iron for sustained energy.
Avocado delivers healthy fats and Vitamin E.
Fresh vegetables add fiber, vitamins, and minerals for a balanced meal.

Common mistakes at breakfast

Even well-intentioned routines can contain mistakes. Make sure you avoid the following points:

Too much sugar

Children love sweet spreads, cereals and juices. But these often contain hidden sugar, which can cause blood sugar fluctuations and concentration problems. Instead, opt for natural alternatives such as fresh fruit.

One-sidedness

Just toast with butter or cornflakes are not enough to provide the necessary nutrients. Provide variety by combining different food groups.

Lack of preparation

Stressful mornings often lead to hasty decisions. Plan breakfast components the night before to save time and choose healthier options.

Wrong drinks

Juices and sweetened milk drinks provide unnecessary calories. Water, unsweetened tea or a milk alternative are better choices.

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Practical ideas for everyday life

  • Find the right balance: Combine whole grain products with protein-rich and vitamin-rich foods.
  • Involve children: Let them help with the selection and preparation to spark their interest in healthy eating.
  • Breakfast as a ritual: A shared breakfast moment creates structure and gives children a positive start to the day.

A healthy breakfast gives children the perfect start to the day. But which nutrients are crucial, which common mistakes should be avoided and how do you ensure a balanced morning routine? We explain everything parents need to know to give their children the best possible nutrition.

Why is a healthy breakfast so important for children?

Breakfast is the first meal of the day and plays a crucial role: - Energy: after a night without eating, energy stores need to be replenished. - Concentration: Studies show that children who eat breakfast perform better at school as their blood sugar levels remain stable. - Growth: Children are growing and therefore need extra nutrients such as calcium and iron to develop their bones, muscles and organs