Nutritious Breakfast Ideas

Breakfast 8 min

Nutritious breakfast ideas for children aged 1 to 12.

By DFC - PLC, Nutrition Team
Boy and girl eating yogurt for breakfast with their mother


  • Why is breakfast important for children?
  • How much should you give them?
  • Discover examples of complete, balanced breakfasts

Why does breakfast matter? 

After sleeping all night, children need to replenish their energy reserves. Breakfast breaks the night’s fast and provides children with nutrients to put their little bodies back in “on” mode. Once they have refuelled, they are ready to tackle a busy day!

Breakfast is a crucial meal for children- because they are growing, they have high energy needs.

How much?

Not hungry when they wake up?  Give children some time to fully wake up and offer them a small portion of a lighter breakfast (e.g., a smoothie)—just make sure their morning snack is more satisfying.

Starving when they wake up? Offer them a variety of nutritious foods.

Remember, it is up to the children themselves to decide how much food their bodies need.

What should you offer them?

Breakfast is an excellent opportunity to include a variety of nutritious foods in your children's diets.

A winning breakfast combination includes: at least one source of carbohydrates (e.g., fruits, whole-grain cereals) and at least one source of protein (e.g., : dairy products, eggs, nuts).

Carbohydrates provide energy quickly and protein helps sustain the children until their snack break.

For a complete breakfast, the best option is to offer at least three different foods.

A few nutritious breakfast ideas

  • Cereal or oatmeal with fruit + Milk
  • Homemade bran muffin + Yogurt and crushed nuts
  • Whole-wheat English muffin and sliced banana or strawberries + Pea butter
  • Toast and fruit salad + Soft-boiled egg
  • Whole-grain bagel and apple slices + Sliced or grated Cheddar cheese, melted
  • Banana wrapped in a whole-wheat tortilla + Yogurt or peanut butter spread on the tortilla
  • Cut fruit and toast + Cottage cheese

For more information about breakfasts, get a free copy of the brochure "A Practical and User-Friendly Guide: Breakfasts + Snacks + Lunches".


Multi level
Healthy eating