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HealthInfo Canterbury

Healthy breakfast ideas for children

Ētahi tīwhiri mō te kai parakuihi

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A healthy breakfast will give your child a good start to the day. Breakfast will give them energy to be active and learn better. Eating breakfast will also make it easier for your child to achieve or stay a healthy weight.

Making a healthy breakfast

Choose something from each of the following three groups:

Something filling
(carbohydrates)

Something lasting
(protein)

Important nutrients
(fruit and vegetables)

Examples include:

Breakfast cereal

Porridge

Wholegrain toast

Wholemeal pita bread

Rice

Noodles

Examples include:

Low-fat milk (green or yellow top)

Low-fat soy milk

Low-fat yoghurt

Reduced-fat milk (light blue top)

Baked beans

Eggs

Peanut butter

Examples include:

Fresh fruit

Canned fruit in juice

Frozen fruit such as grapes or berries

Mushrooms

Tomatoes

Breakfast ideas

For more breakfast ideas and recipes see Breakfast ideas from My Family Food.

Choosing a healthy breakfast cereal

Look at the nutrition information panel and aim for less than 10 g fat and less than 15 g sugar per 100 g. If the cereal contains dried fruit you can go up to 25 g sugar per 100 g. Good options include Weet-Bix and porridge.

Tips for children who won't eat breakfast

Healthy breakfast smoothie (serves one)

Ingredients

Method

  1. Place all ingredients in a food processor or blender.
  2. Blend until smooth.

Tips

  HealthInfo recommends the following pages

On the next page: Healthy school lunches

Written by HealthInfo clinical advisers. Endorsed by Community Paediatric Dietitian, Nurse Maude. October 2016.

Page reference: 298111

Review key: HIHEC-62690