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As they say, breakfast is the most important meal of the day. A balanced breakfast is even more vital for the kids growing up. Kids want to explore everything and anything they come across, and that needs a regular and constant supply of energy throughout the meals distributed in a balanced manner.
Everyone needs fuel and their body. Energy is one of the essential elements in terms of health and the body. Kids in their growing stages require lots of energy and proper diet, which helps them boost their overall activeness and enhance other qualities. Without proper energy distribution, the kid's body can face laziness, fatigue, and other problems as they grow up.
Here are different energy-giving foods to start your kid's breakfast to make them stay active and focused throughout the day!
Tasty Energy-Giving Foods to Start Your Kids' Breakfast
1. Whole-grain cereals
Whole-grain cereals are rich in complex carbohydrates. It provides a steady release of energy. They also contain fiber, and help regulate blood sugar levels. When one talks about whole grains one can easily look out for rice, oats, muesli and more. No matter how picky your child is, these whole grains can be molded into delicious dishes with lots of topping to choose from. Whole grains sure make a very light and hearty breakfast for kids to devour. From various kinds of porridge and to cereals made out of whole grains, one can also make chilla and chilka with the powder.
2. Soaked Dry Fruits
Soaked dry fruits, such as raisins, dates, and apricots, are concentrated sources of natural sugars. As sugars help to provide a quick source of energy, they are a good breakfast option. They also contain fiber, vitamins, and minerals to support overall health. It is a regular habit in an Indian household to soak almonds every morning for a sharp brain and active growth. Why not make a mixture of these dry fruits to get the best of nutrients, which helps your kids with activeness and focus? Dates are also known to increase the sharpness of the brain.
3. Fruits
Fruits are naturally rich in fructose, which can be really helpful for quick energy supplements. Every fruit is delicious in taste, and one obviously cannot forget how kids love summer fruits. From watermelons to mangoes to liches and avocados. Giving a fruit to eat for breakfast with a little bit of honey is the easiest way to provide a balanced meal for your kid. Even a glass of juice on the side will supply your kid with a daily dose of activeness and refreshment. Fruit salads and jams are also a good choice for serving.
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4. Vegetables
Vegetables, such as carrots, broccoli, and bell peppers, are low in calories but rich in vitamins, minerals, and antioxidants. It helps in fulfilling your kids while giving them energy throughout the day. Veggies are something which many kids don’t like. The best way to sneak veggies in a child's breakfast is to make a paratha out of it and toss some in the pasta with lots of cheese. One can also puree these vegetables to make the most out of the breakfast, brilliantly serving it to kids. Another way to serve these veggies is to roast them and make chips out of it or make a delicious green smoothie that your kids will love.
5. Eggs
Eggs are one of the best dietary sources of choline which helps energy metabolism. Eggs contain healthy fats, including monounsaturated and polyunsaturated fats, which provide a concentrated source of energy. Egg white are a good source of protein too. Eggs are the most versatile breakfast option that your kids will love. Either make them boiled eggs when you don’t have time, or you can make something fancy like deviled eggs during the weekend to satisfy your kid’s tummy and cravings. Eggs can also be included in sauces and creams too. It makes a delicious breakfast, without a doubt.
6. Seeds
Seeds such as pumpkin seeds, sunflower seeds, and flax seeds are rich in healthy fats, protein, fiber, vitamins, and minerals. The fats in seeds are a concentrated source of calories and provide a long-lasting source of energy, similar to dried nuts. If your kid is allergic to nuts try feeding them seeds for the same impact. You can also use seed oil further for a healthy and balanced breakfast. Sunflower seeds are a good snack, too. Seeds also make a good non-sweet topping in cereals and breakfast muffins for kids who don't like sweet things. A bit of peanut butter and seeds as topping over the bread will make a perfect breakfast option or tiffin.
These were some of the most common energy-giving foods to start your kids’ breakfast with. Make something easy out of it or include everything from the list your child likes. Be sure to make the most of breakfast in terms of health.
The views expressed are that of the expert alone.
