Especially on weekdays, time is more than short in the morning. Every extra touch will shake the plan. But the time for a healthy breakfast for children is the most important.
Because with a balanced and high-fiber breakfast, every child starts the day happier, more concentrated and, above all, healthier .
What does healthy nutrition for children actually look like?
As adults, we can understand and implement phrases such as "You are what you eat". Maybe more or less good, but still. If, on the other hand, you hear children's ears, you can expect far less understanding – and that is absolutely fine. After all, the little ones are only interested in whether it tastes good. And the adults in everyday life are more concerned with the question of whether things can be done quickly.
Healthy and delicious? Healthy and fast? The best recipes!
If you face this balancing act, you could be in despair. But so that children without creative persuasion like to eat healthy and have breakfast, we at VERIVAL have sought help from "both parties" – adults and children – in the development of their children's products:
On the one hand, through extensive scientific input from nutrition experts, and on the other hand through practical tastings of children aged 6-10 years. "This allowed us to ensure that the products only contain as little sugar as necessary, but still clearly meet the taste of the little ones," says Wolfgang Fojtl. And it can be done quickly: the nutrient-rich VERIVAL breakfast without added sugar is ideal for children. The porridge is also suitable as a hot breakfast option and can be prepared in just 3 minutes.
Five meals make sense for children
Children have less storage capacity compared to adults. A regular meal rhythm is therefore very important. There can be water at every meal, so that the need for water is met.
Nutrition experts for children also recommend three main meals and two snacks – one snack in the morning and one snack in the afternoon. These small meals consist in the best case of fresh fruit, vegetables as well as milk and whole grains.
Sweets – in moderation. Not in bulk.
Because children learn from their parents, it is always good for adults to lead by example. But that's not to say that no one is allowed to snack anymore. But the fact is that most sweets are high in sugar and fat, and a one-sidedly sweet diet can lead to decreased performance and poor concentration in children.
Sweets contain calories, but no vitamins, and these are absolutely necessary for concentration. In addition to poor concentration, tooth decay, diabetes, high blood pressure, and elevated cholesterol levels are among the serious consequences of a one-sidedly sweet diet.
In Austria, every third child is overweight – excessive sugar consumption and a body mass index (BMI) that is usually too high are directly related to this. To counteract this, we have deliberately developed our VERIVAL products to reduce sugar. Because we have a clear goal: to make healthy food and a healthy breakfast that also tastes good for children accessible to everyone.
Sugar in the morning brings worries.
Gosh, it's not so easy to pay attention to a child-friendly and balanced breakfast in the hustle and bustle of the morning. However, it can often help to find the hidden sugar traps.
Many children drink cocoa in the morning. And if sweetened breakfast cereals or a bread with a chocolate spread are added, the children start the day with a decent sugar surplus. And unfortunately, this brings real chaos to the child's body. The high-sugar breakfast ensures a rapid rise in blood sugar levels, but this rises just as quickly. In the first lessons or in the first hours of kindergarten everyday life, this up and down can lead to a considerable lack of concentration. And often children also have a croissant with them as a snack – and bye – healthy food!
It is often the hidden sources of sugar that cause excessive sugar consumption. Sweetened drinks, fruit yoghurts, sweetened crunchy cereals, or children's essentials are therefore not suitable for a healthy first meal of the day. But how about sugar-reduced varieties of VERIVAL cereals, granola and cereal to try out new breakfast ideas?
TIP for a snack from home
Instead of giving a sweet bar or a sweetened fruit yogurt as a highlight, oatmeal cereal muffins for children could be a nice snack for the lunch box.
Muesli muffins
Ingredients
- 2 large eggs
- 150 ml plain yoghurt
- 50 ml vegetable oil
- 100 g applesauce
- 4 tbsp honey
- 150 g Verival Urkorn Muesli of your choice (we used the apple apricot Urkorn Muesli)
- 150 g wholemeal spelt flour
- 1 tsp. baking powder
- 1 tsp baking soda
- 1 tsp cinnamon
- 1 teaspoon real bourbon vanilla
- 100 g fresh fruit of your choice (we used blueberries)
Preparation
-
Preheat the oven to 150°C. Mix the dry ingredients (Verival Urkorn Muesli, spelt wholemeal flour, baking powder, baking soda, cinnamon and vanilla) in a mixing bowl. In a second bowl, mix the wet ingredients (eggs, natural yoghurt, vegetable oil, applesauce and honey).
-
Next, the dry ingredients are mixed with the wet ingredients. The dough should not be stirred too much, only until everything is well mixed and all dry ingredients are moist. The fresh fruits are added to everything.
-
Line a muffin tray with muffin tins and carefully fill with a spoon approx. ¾ high.
-
Bake the breakfast muffins in the oven for 20-25 minutes. Allow to cool and enjoy!
Healthy eating in children starts with a healthy breakfast
It is always said that a healthy breakfast is the most important meal of the day. Why is that?
At night, the body uses up a lot of reserves and breakfast replenishes the children's energy stores. This activates the muscles and the brain and switches to "reception". The metabolism is boosted and the tired child's body is supplied with energy.
Children who leave the house without breakfast are less able to concentrate and not think properly. They are often nervous and irritable more quickly. On the other hand, children who have eaten breakfast start the day in a better mood. In addition, they move much more safely and prudently on their way to school or kindergarten.
Unfortunately, however, breakfast often falls flat on weekdays, simply because there is no time. According to a study, every third child in Austria goes to school in the morning without a meal. We have 3 tips for you on how to give your children a healthy breakfast – it's not difficult and the whole family benefits – no stress – healthy food – good mood!
3 practical tips: this is how it works with the children's breakfast in the morning
-
Tip 1: prepare the breakfast table the night before (provide plates and glasses) – this saves time and reminds you of this beautiful ritual in the morning
🙂
-
Tip 2: even 15 minutes more can be enough to have a healthy breakfast together – so why not set the alarm a little earlier?
- Tip 3: Try simple recipes for delicious overnight oats! Chia seeds , nuts or berries are ideal for topping and decorating!
Healthy breakfast that tastes good – suggestions and breakfast recipes for the little ones
On weekends you can take all the time in the world for breakfast, but during the week you need simple breakfast ideas. Many children are not hungry so early in the morning or are real "breakfast bums". You should accept that and not push them to have a sumptuous breakfast. But a cup of warm tea, a glass of milk, or water and a few lovingly sliced banana slices already ensure a healthy start to the day.
Even children's porridge (oatmeal) without added sugar, a delicious oatmeal shake, or a cereal with oatmeal can lure morning muffle to the table. And for real treats, oatmeal cereal cookies or children's oatmeal muffins can be a great idea. We have created many
healthy breakfast ideas and recipes
for you.
An oatmeal is prepared extremely quickly: You mix 250 ml of milk with a pinch of salt and 50 g of oatmeal in a pot and let it simmer gently for 5 minutes. Always stir – take from the stove into a bowl and refine with almond sauce, fruit, some cinnamon, honey, grated coconut, a small dab of peanut butter, or a few nuts. As far as dairy products are concerned, you can of course also use vegetable milk here (oat milk, rice milk,...). A few spoons of plain yogurt also taste delicious.
You can find delicious recipes under oatmeal recipe – best taste from oatmeal.
Oatmeal can definitely be used to quickly prepare a healthy and delicious breakfast for the children. Hot or better cold? Delicate, small-leaved oatmeal or the coarser version? It's best to watch and try together with the children what the new breakfast hit could be.
By the way: Waffles made from oatmeal are also a good way to use the healthy grain at breakfast.
P.S. Our VERIVAL children's brand Yanick & Fee offers three other balanced, nutrient-rich organic products made from whole grains with a low sugar content: chocolatey and fruity cereals as well as a berry crunchy with a greatly reduced sugar content.
Breakfast ideas: Warm, colourful and healthy. We say: Bye, Bye Morning Low
Vitamin intake in the morning is also important: fruits and vegetables provide valuable fibre , which ensures a constant feeling of fullness in the children. They are also rich in vitamins, minerals, and phytochemicals. Best eaten colorfully and seasonally. This brings variety and, above all, different vitamins and minerals to the table.
Speaking of variety, some kids prefer a hot breakfast . Or at least every now and then. This does not always have to be time-consuming. A simple porridge or a cereal with warm milk is very digestible. In addition, the body requires less energy to digest hot food. This accumulated energy brings the children through the morning motivated and with a constant energy level. And not only that. A hot breakfast in the morning will also strengthen your children's immune system and gently boost their metabolism.
Complex carbohydrates in the morning – why is this so important for children?
Fruits, vegetables, legumes, and whole grains contain valuable fibre, i.e. particularly long-chain carbohydrates, and have a particularly positive effect on the body. A combination of all these components is ideal for breakfast. Every now and then a scrambled egg or a spread of cream cheese refined with carrot and apple is a valuable protein supplement.
Carbohydrates are the main energy suppliers for our body. They drive our brains to work. Unlike fats, for example, carbohydrates can be used by our body relatively quickly. Most of the carbohydrate energy is used up for the basic metabolism of our body (such as breathing, heartbeat, brain activity, and metabolism). Without carbohydrates, it would be much more difficult to meet this important energy demand.
Complex carbohydrates
with multiple sugars – such as whole grains – are
In this way, the cravings are curbed and the appetite for superfluous and unhealthy snacks is stopped in between. So that it remains not only complex, but also creative, you can rely on variety when it comes to whole grain products and, for example, vary between spelt, wheat, and rye – or prepare the cereal flakes and porridge with different components and toppings.
Healthy eating and eating should not only be pure energy intake for the little ones, but above all should be fun and enjoyable. Our packaging should also reflect this. Our VERIVAL children's products are all about the cheeky siblings Yanick and Fee. Their funny experiences in the Tyrolean mountains ensure a good mood – and who wouldn't want to taste the same breakfast as the two rascals on the pack?
Maybe we could infect you with the desire to do your children good already at breakfast and you try and maybe soon create your own and new recipes for the family breakfast table.
Frequently Asked Questions
What can you make children for breakfast?
A really healthy breakfast for our kids should be balanced and high in fiber. At night, the body uses up a lot of reserves and breakfast replenishes the children's energy stores. This activates the muscles and the brain and switches to "reception". The metabolism is boosted and the tired child's body is supplied with energy. It should therefore contain valuable (complex) carbohydrates, fruit or possibly vegetables included. Everyone has different preferences. If your child likes to eat something warm, then an oatmeal with nuts, fruit, and honey may be the right choice. The other prefers a whole wheat bread with a slice of cheese. Adequate fluid, preferably unsweetened tea (or if sweetened with honey), a glass of milk, or water is important.
What does a toddler eat for breakfast?
Children have less storage capacity compared to adults. A regular meal rhythm is therefore very important. There can be water at every meal so that the need for water is met. Nutrition experts for children also recommend three main meals and two snacks – one snack in the morning and one snack in the afternoon. These small meals consist in the best case of fresh fruit, vegetables, milk, and whole grains. A combination of whole grains, fruits, vegetables, protein sources (milk, curd, cream cheese,...) and unsweetened liquid is also ideal for breakfast.
What do you give a 1-year-old for breakfast?
Breakfast should consist of the following components: whole grain cereals (bread, cereals, oatmeal...) fruit (banana, apple,...) and vegetables (carrot, cucumber,...) dairy products (milk, yoghurt, cottage cheese, or cheese) liquid, such as water, herbal and fruit tea (best unsweetened of course). Above all, it is important to pay attention to what the child can already chew well. This is still quite different at this age - depending on tooth development.
What's included in a breakfast?
Fruits, vegetables, and whole grains contain valuable fiber, i.e. particularly long-chain carbohydrates, and have a particularly positive effect on the body. A combination of all these components is ideal for breakfast. Every now and then a scrambled egg or a spread of cream cheese refined with carrot and apple is a valuable protein supplement. Of course, you can also eat pancakes or waffles. Then it's best to make it yourself with oatmeal, whole grain cereals, and as little sweetness as possible.
What is a healthy school breakfast?
Sweets contain calories, but no vitamins, and these are absolutely necessary for concentration. In addition to poor concentration, tooth decay, diabetes, high blood pressure, and elevated cholesterol levels are among the serious consequences of a one-sidedly sweet diet. Many children drink cocoa in the morning. If sweetened breakfast cereals or a bread with chocolate spread are added, the children start the day with a decent sugar surplus. And unfortunately, this brings real chaos to the child's body. The high-sugar breakfast ensures a rapid rise in blood sugar levels, but this rises just as quickly. In the first lessons or in the first hours of kindergarten everyday life, this up and down can lead to a considerable lack of concentration. And often children also have a croissant with them as a snack - and bye - healthy food! SO: wholemeal bread in snack bread! Fruits and vegetables provide crisp freshness. Raw foods such as peppers, carrots, apples, or pears or bananas, cut into bite-sized pieces, are a valuable and delicious addition to the school breakfast. Dairy products such as a curd bread, a hard-boiled egg, or a natural yoghurt with some honey and nuts are also perfect.
What do I do if my child does not want to have breakfast?
Many children are not hungry at all early in the morning or are real "breakfast bums". You should accept that and not push them to have a sumptuous breakfast. But a cup of warm tea, a glass of milk with some honey or water, and a few lovingly sliced banana slices or apple slices already ensure a healthy start to the day. Maybe a porridge with berries or homemade pancakes would be the right thing to do. You also have to try different things.
What is the healthiest breakfast for kids?
A really healthy breakfast for our kids should be balanced and high in fiber. Children who leave the house without breakfast are less able to concentrate and not think properly. They are often nervous and irritable more quickly. On the other hand, children who have eaten breakfast start the day in a better mood. In addition, they move much more safely and prudently on their way to school or kindergarten. A mix of whole grain cereals (bread, cereals, oatmeal...), fruit (banana, apple,...) and vegetables (carrot, cucumber,...) as well as dairy products (milk, yogurt, cottage cheese, or cheese) would be ideal.
What should children drink in the morning?
Many children drink cocoa in the morning. If sweetened breakfast cereals or a bread with chocolate spread are added, the children start the day with a decent sugar surplus. There is nothing wrong with a cocoa, but then you should use real cocoa (unsweetened) and not the sugary instant drinks. Even better would be a warm glass of milk (cow's milk, rice milk, oat milk,...), a cup of tea, or simply water.
What can you offer children who do not want to have breakfast?
Some children are not hungry at all early in the morning or are real "breakfast bums". You should also accept this and not push them to have a sumptuous breakfast. But you should always offer them something and tempt them with small delicacies. A cup of warm tea, a glass of milk, or water and a few lovingly sliced banana slices already ensure a healthy start to the day.
