Breakfast is the most important meal of the day, especially for kids. And when it comes to quick, kid-friendly breakfast options you don’t have to settle for donuts or sugary cereals.

A healthy breakfast: Start the day off fit and fast

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We often hear that breakfast is the most important part of the day. Well, guess what? It’s true.

Eating a healthy breakfast is especially important for kids. It starts their day off right and can lead to higher standardized test scores, improved behavior in the classroom, a sharper memory and a leaner, healthier body weight. But, getting your family fed and out the door each and every morning is easier said than done. So, to help you and your kids make the right breakfast choices and stay on schedule, here are a few healthy - and great tasting - options.

Quality Matters

  • Simple carbohydrates do not boost energy, learning or attention. Eating white bread, donuts, pastries or sugary cereals will leave your child cranky, tired, and hungry within two hours.
  • Complex carbohydrates, fiber and protein break down in our bodies slowly and promote learning. Good old-fashioned oatmeal, whole or multi-grain bread and whole grain cereals (shredded wheat) are great choices. In fact, studies found that oatmeal eaters performed 20 percent higher on map recall.
  • A high-protein breakfast will keep your child full. Eggs are a great source of protein and vitamin B – which is linked to memory and nerve function.

Quick Kid-Friendly Breakfast Options

  • Whole-wheat bread topped with natural peanut butter, fruit or all-natural jelly, glass of skim milk and fruit.
  • Scrambled eggs, multi-grain bread, glass of skim milk and fruit. 
  • Cottage cheese or Greek yogurt, fruit and multi-grain bread with all-natural jelly.
  • Unsweetened whole grain oatmeal with raisins and almonds made with skim milk, honey and cinnamon.
  • Salsa and low fat cheese cooked into scrambled eggs and rolled up in a tortilla.
  • Protein bar (with more than 9 grams of protein per serving) and glass of skim milk.


About the Author

Dr. Fanya Nori Seagull has been with Sentara Pediatric Physicians since 2006. In 2012, she moved to Virginia Beach with her husband and two children to be part of the community in which she works. Dr. Seagull is a compassionate pediatrician and has special interests in children’s literacy, breast-feeding, bedwetting, ADHD and promoting life-long healthy habits.



About Sentara Pediatric Physicians

At Sentara Pediatric Physicians, we understand that keeping your children healthy is more than just treating them when they have a cold. That's why we partner with you through every step of your child's development. And with locations throughout Southeastern Virginia, access to quality care is closer to your home than ever before. Find a Sentara Pediatric Physicians location near you or schedule an appointment today.