Healthy breakfast ideas for children and youth

Start the day right: A healthy breakfast fuels learning, energy, and connection.

Almost 40% of children head to school without breakfast, yet it’s one of the most important meals of the day. A healthy breakfast helps kids concentrate in class, stay energized, and feel more confident in their social interactions - setting them up for a successful day of learning and growth.

Breakfast doesn’t have to be complicated. Simple options like toast with peanut butter and banana, yogurt with fruit and granola, or even a quick smoothie with scrambled eggs can provide the fuel kids need to start their day.

For younger children, even a few minutes of eating breakfast together can make a difference. If mornings are rushed, encourage them to eat at the table while you pack lunches - helping them begin the day with both nourishment and family connection.

Pre-teens and teenagers are often more independent in the mornings, but they still benefit from starting the day with food. Consider bringing them a quick breakfast option while they’re getting ready or finishing homework. Whenever possible, sitting down to eat together is ideal, as it provides positive role modelling and a chance to connect with them.

Looking for inspiration? Canada’s Food Guide↗ has plenty of nutritious breakfast ideas. Here are a few family-friendly favourites you can make ahead for easier mornings:

For more breakfast ideas, check out Canada’s Food Guide Recipes↗ and Cookspiration↗!

Visit OPH’s Parenting in Ottawa website↗ for more information on healthy eating for children and teens.

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