Four essential nutrients for children’s breakfast, six breakfast recipes from a nutritionist mom!

Looking back on my childhood (I remember it was in elementary school), because my parents had to go to work, our breakfast was often bread that my father had bought the day before (chocolate bread, cream bread, pineapple bread), or I would buy it with my pocket money. I remember what I bought most often was a 10-yuan portion of 3 hot dogs + strawberry egg honey juice or other sugary drinks from the breakfast shop.

I was severely malnourished when I was a child! Looking back now, it is truly a miracle that I was able to grow up safely and go on to graduate school.

After becoming a nutritionist and a mother, I would be reminded of my own terrible past when I saw some parents prepare inappropriate breakfast for their children. Although I often remind parents through lectures and articles, it is not enough to only teach adults. I deeply feel that nutrition education really needs to start from an early age. Giving children good dietary concepts from an early age is the best gift that can accompany them throughout their lives.

[Four essential nutrients for children's breakfast]

1. Carbohydrates

Starch is the main source of carbohydrates and calories, and is an essential ingredient for providing energy to the brain. It would be better if it could come from unrefined starch. Sweet potatoes, pumpkins, potatoes, corn... are all common items for fish breakfast.

2. High-quality protein

Breakfast must contain protein to provide the body with the materials needed to produce neurotransmitters and help maintain normal brain function. There should be enough soy products, fish, meat, eggs and milk.

3. Good fats

75% of the cell membrane of brain cells is composed of fat. Consuming good fat for breakfast can improve the fluidity of brain cell membranes and improve brain function. If you only eat boiled oil-free food for breakfast, or eat a lot of bad oils (fried foods, animal oil, creamer, hydrogenated oil), your brain function will be very slow.

4. Dietary Fiber

It comes from vegetables, fruits, and unrefined starch, which can provide the ingredients needed for the growth of intestinal probiotics and promote intestinal peristalsis and defecation.

【Children's breakfast sample】

1. Steamed bun with vegetables, egg and fresh milk

Yuer's breakfast always consists of a 240ml cup of fresh milk, eggs and meat (or eggs and edamame). Fried eggs are made with cold-pressed extra virgin vegetable oil (olive oil, avocado oil, camellia oil) containing mainly omega-9. Vegetables (scallions, leafy vegetables, carrots, onions, mushrooms, etc.) are added to the eggs. Paired with starchy staple foods (steamed buns, hamburgers, toast), it makes for a great breakfast combination.

I would add a serving of fruit to breakfast on holidays, but on weekdays the kindergarten already has fruit in its snacks so I didn’t give him any for breakfast.

2. Cheese and Vegetable Omelette

The handmade omelette you make yourself is very simple and nutritionally balanced, making it perfect for breakfast.

Omelette crust: 60g flour, 90g milk, 1 egg, 1 teaspoon vegetable oil, chopped green onion.

Filling: 1 egg, mushrooms, shredded cheese.

This piece of omelet is shared by Yu'er and I, and we both have a glass of milk or soy milk.

(Photo source: Donna Nutritionist-Chen Yichun)

3. Yogurt Tuna Pancake + Fresh Milk

There are very few pancake mixes on the market that do not contain artificial additives. I couldn't find a satisfactory one, so I just made my own version with less sugar and oil, and I also added sweet potatoes. Since I didn't use yeast powder to replace artificial baking powder, I needed to prepare the batter the night before and refrigerate it to allow the yeast to grow and increase the airiness of the pancakes.

Batter: 60g low-gluten flour, 50g sweet potato mash, 2 eggs, 15g vegetable oil, 60g fresh milk, 15g sugar. (Makes three pancakes)

Tuna sauce: canned boiled tuna, sugar-free Greek yogurt, diced cucumber (the children’s version must be cooked), and a little black pepper.

Image source: Donna Nutritionist-Chen Yichun

4. Wontons (or dumplings) + vegetables + fruits + fresh milk

Dumplings are a simple, balanced and lazy dish. Adding a glass of milk and some fruit to breakfast will make it balanced. Of course it would be even better if the child can eat some vegetables.

Image source: Donna Nutritionist-Chen Yichun

5. Potato pancakes + fresh milk

I used the recipe of Korean potato pancakes and added vegetables, eggs and minced meat to make a very balanced breakfast.

Grate (or chop) the potatoes and vegetables, add 1 egg, 1 tablespoon of flour, minced meat, salt and white pepper, mix well, cover and fry over low heat until the potatoes are soft.

Image source: Donna Nutritionist-Chen Yichun

6. Green Latte + Meat Bun (or Cheese Bread)

For the kids’ version of green latte, I will blanch the vegetables first. Green leafy vegetables, broccoli, large cucumbers, small cucumbers… are all fine. The ratio of vegetables to fruits can be adjusted according to your preference (I use 1:1).

Since fresh milk or soy milk will be added, it is recommended to choose non-sour fruits as they will taste better. Apples, bananas, mangoes, dragon fruit, blueberries... are all delicious. I have used kiwi fruit, but the sour taste does not match the fish, so I don't like it.

If you want a balanced blend, don't forget the fat, so I'll add a few unseasoned nuts and 1 tablespoon of flaxseed meal. The fat will make it very fragrant and delicious when blended.

The fish likes to drink it very much. When they wake up in the morning, they always ask me with great anticipation: "Mom, what flavor of vegetable and fruit juice do you want today?"

The ingredients of this cup are: cucumber, apple, frozen blueberries, nuts, flaxseed powder, fresh milk, and soy milk.

Image source: Donna Nutritionist-Chen Yichun

Whether to add fresh milk or soy milk will depend on what food it is paired with. If it is paired with meat buns, I will use fresh milk. If it is paired with cheese bread, I will use soy milk or half fresh milk and half soy milk, so as to achieve a balanced intake of various foods.

Donna's conclusion

If your child is not paying attention in class and his grades are falling behind, instead of blaming him or spending a lot of money on tutoring, it is better to prepare a balanced breakfast for him.

Breakfast is the beginning of a whole day's energy. Eating the right breakfast provides enough nutrition to the brain and can help children learn happily.

Donna Nutritionist - Chen Yichun Health Nutrition Expert Facebook