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Category: Healthy Food

How to Prepare Healthy Breakfast for School Kids?


A healthy breakfast for kids should be sensitive to the nutritional needs of the kids. This is because the kids are at the stage of rapid growth and development. Another critical factor in preparing breakfast for the kids is that they need to maintain concentration throughout the school day. Learning and passing exams is a demanding task which requires concentration. Again, kids are playful in nature, and the exercise they do requires a lot of energy. In this light, parents as well as the care-givers should learn the things that pertains to breakfast among the kids.

Components of a Healthy Breakfast

How to Prepare Healthy Breakfast for School KidsA healthy breakfast for kids should have a combination of proteins as well as complex carbohydrates. The most important thing is to make sure that the kid has sufficient energy for the day. Moreover, having minerals and vitamins boosts the immunity of the child thus reducing the probability of illnesses. Consequently, when preparing breakfast for the kids, a balanced diet is of essence.

Traditional Breakfast

Eggs as well as French toast is one of the most common types of traditional breakfast. Similarly, fruit smoothies fall under this category (strawberry smoothie for instance). In addition to that, yogurt and whole-grain cereals are a good component of traditional breakfast. It should be noted that fiber and whole grain increases the concentration span of the children.

Quick Breakfast

There are several foods that are appropriate for a quick breakfast. Low sugar cereal can be prepared quickly. Other types of quick breakfast include the following: whole grain muffin, fresh fruit, and nuts. If one does not have much time, a quick breakfast can be prepared the night before for use in the morning.

Unusual Breakfast

How to Prepare Healthy Breakfast for School KidsSometimes, it is good to have a change and to have something new; and the same applies to the kids. Banana dog is one such type of uncommon breakfast. In addition to that, breakfast taco can be microwaved. Similarly, sandwich can be taken with peanut butter or grilled cheese.

Other Examples of a Healthy Breakfast for Kids

Other examples of a healthy breakfast for kids includes the following: apple on toast, mushrooms, omelette, banana bread, porridge, milk, and sausages.

Things to Avoid in Breakfast for Kids

Children are fond of pastries and doughnuts. Whereas these do not do much harm, they have a high concentration of fat, calories, and sugar. This are harmful to the health.

It is important that you to discourage the kids from skipping breakfast. Many parents with kids who have weight problems tend to encourage them to skip breakfast. This is inconsequential. The fact is that when kids skip breakfast, it does not help them in losing weight. Rather, it deteriorates their health. Ironically, kids who do not take breakfast end up consuming more calories in a day.


Health professionals have emphasized that breakfast is the most crucial meal of the day. This is more relevant when one is dealing with kids. If the kids take breakfast, they are going to do more exercise, are better learners, and get more iron. Overall, a healthy breakfast will help the kids to have a healthy growth and development.

Foods That Are The Best to Intake Vitamin D

Intake Vitamin D

Vitamin D is an essential fat-soluble vitamin that is necessary for growth and development of healthy bones. It ensures that the body to absorb calcium which is an essential element for healthy bones. Mostly, this vitamin is largely known to be available in sunlight. However, there are several types of natural foods which contain Vitamin D in bulk. These include:

1) Cod Liver Oil

Healthy Ways to Use Pressure Cooker Cod liver oil is a major source of Vitamin D. The oil is bulk in fish meat. With a single teaspoonful of cod liver oil, it is possible to supply the body with Vitamin D. the oil contains bulk amounts of omega-3 fatty acids. Since Vitamin D is a fat soluble vitamin, the fatty acids in the cod liver oil can comfortably carry it. However cod liver oil is also be saturated with bulky Vitamin A. therefore, do not eat take excess amounts of this oil to prevent side-effects such as skin changes and bone pain.

2) Egg Yolk

Healthy Ways to Use Pressure Cooker This is the yellow substance in the middle of the inner egg contents. It contains numerous vitamins in bulk with Vitamin D being one of them. Egg yolk should not be overcooked in order to avoid loss of the vitamins.

3) Beef Liver

Healthy Ways to Use Pressure Cooker Liver meat is known to contain bulk amounts of vitamins. Among these vitamins is Vitamin D which is contained in large amounts. However, liver meat should be properly handled since it has high amounts of proteins and other elements which need to be properly cooked before being eaten. Calf liver contains more Vitamin D than the liver of an adult cattle meat.

4) Foods which are Fortified with Vitamin D

Healthy Ways to Use Pressure Cooker Many companies have embraced supplementing Vitamin D to their consumers through food fortification. Therefore, these companies have emphasized on enriching their food products with Vitamin D. these include: orange juice, soy milk, cereals, and dairy products such as milk and cheese.

5) Some Mushroom Types

Healthy Ways to Use Pressure Cooker This source of Vitamin D was recently discovered. When mushrooms are exposed to UV sunlight rays, they harness Vitamin D which can be transferred to human beings upon eating them. The Dole’s Portobello Mushrooms are a good example of Vitamin D rich mushroom types.

6) Salmon

Healthy Ways to Use Pressure Cooker Salmon contains a lot of Vitamin D. Salmons are mainly numerous during rainy seasons. During the rainy seasons, it is easy to catch salmons within the localities. They are found in the water flowing in the local areas during or after rains. In these periods, salmons harness a lot of Vitamin D from the sunlight. Therefore, they can be used to supply the same to the body.

7) Yoghurt and Cheese

Healthy Ways to Use Pressure Cooker As a dairy products and favorite snacks for many people, many companies have focused on the fortification of yoghurt and cheese with Vitamin D in a bid to encourage consumers to buy their products. In turn, this provides the consumers with an easy access of Vitamin D which is an essential supplement for the health of the body.


Apart from growth and development of strong bones, Vitamin D also aids in the promotion of effective body immunity. This helps the body to keep away from diseases. The deficiency of Vitamin D may lead to dementia, weak immune system, seasonal depression, weak bones, and even cancer. Therefore, do not solely rely on sunlight for Vitamin D provision. Find different Vitamin D natural food sources in order to supply your body with the necessary amount of this vitamin.