Healthy breakfasts to improve mood and concentration in kids

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Published January 29, 2014

| FoxNews.com

Healthy breakfasts to improve mood and concentration in kids

Healthy breakfasts to improve mood and concentration in kids

Starting the day with a healthy breakfast is just as important for children as it is for adults.

Eggs

This breakfast staple has six grams of protein and is versatile enough to make a different way every day of the week. Hard-boiled eggs are a good choice to make in advance as well as egg-based casseroles that you can fill with meats and vegetables to pack in even more nutrition.

Hot cereals

While hot cereals such as oatmeal are high in carbohydrates, the right additions can boost their protein count significantly. Including just half a cup of Greek yogurt can add as much as ten grams of protein. Nuts, seeds and high quality protein powders can also turn this beloved breakfast into a high protein staple.

Smoothies

These popular drinks are a great way to squeeze a lot of nutrition into a child’s diet. Using yogurt or coconut kefir as a base is an easy way to add probiotics and protein and sweet-tasting fruits can mask the taste of vegetables such as spinach. Chia seeds, pumpkin seeds and almond butter are other healthy smoothie additions that can increase the protein content of your child’s meal.

Yogurt parfaits

Mixing your child’s favorite fruits with protein rich Greek yogurt is a smart way to start the day. If you find yourself having trouble eliminating breakfast cereal, you can begin by letting them add a little cereal, or a high quality granola, to a yogurt parfait.

Seed and nut butters

For children who enjoy toast in the mornings adding a nut or seed butter can be an easy compromise. These spreads are rich in heart healthy fats and proteins that can prevent the insulin spike caused by high carbohydrate bread. Resist the urge to add high sugar jams and instead use spices such as cinnamon or fresh strawberries if you want an extra topping.

Fruit and nuts

This is the easiest breakfast to make and works wonderfully if you’re running short on time. An apple and a quarter cup of walnuts is the perfect choice. Although the overall fat content of walnuts is high they contain healthy monounsaturated and polyunsaturated fats and also offer a significant amount of omega-3 fats, which are a great source of nutrition for a child’s growing brain.

Initially it might be difficult to dispel the myth that breakfast needs to be sweet and sugary but it is well worth the effort. Frequent family meals where children see their parents making healthy food choices can have a significant influence on their eating habits, so sit down for a family breakfast as often as you can.

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