Children can be fussy eaters, posing a challenge for mothers who strive to provide them meals with the necessary nutrition. The task of disguising essential nutrients with the taste becomes crucial as a child’s nourishment relies on her willingness to eat that food in first place. The fusion of taste and nourishment is vital in offering children the essential nutrients required for their growing bodies, especially when it comes to breakfast. Numerous studies, however, reveal that skipping breakfast is quite prevalent among school-going kids and adolescents, which is a major concern as impacts cognitive performance, academic achievement, quality of life and well-being.
Breakfast, often referred to as the most important meal of the day, plays a pivotal role in providing children with the energy and nutrients they need to kick-start their day. However, mornings can be a busy time for both mothers and children, so trying to put together a nourishing breakfast platter on a daily basis that children will take to easily can be a stretch.
Contrary to adults, children are simple in the way in which they approach food – it’s largely influenced by basic tastes of sweet and salt, nevertheless, flavours are still the key to luring children to consume a nutrient-rich breakfast without any fuss. To ensure that breakfast emerges an enjoyable experience for kids, it is important to captivate their taste buds.
When crafting a balanced, nourishing and tasty breakfast to help kids develop a wholesome relationship with their meals, one needs to keep the following points in mind:
Understand the taste factor
Since taste plays a far more significant role in influencing a child’s relationship with food, it’s important to make sense of it as it helps develop preferences towards different types of food. Combinations of fruits, grains, meat and eggs, dairy and veggies can be explored to provide variety and taste in breakfast.
Get familiar with food groups
A child’s plate or bowl may contain smaller portions compared to an adult’s, but it should still be a well-balanced and varied breakfast. This balance can be achieved by including foods from different food groups such as: whole grains, pulses, nuts and seeds, dairy, eggs, and fruits and vegetables. Ensuring that a child’s meal comprises these food groups ensures the provision of all necessary nutrients.
Make it nutrient-rich
Each and every nutrient, from macronutrients to micronutrients, is essential for the growth and development of a child’s overall health and well-being. Carbohydrates, fats and proteins are macronutrients, which are needed in large amounts. Vitamins and minerals constitute the micronutrients and are required in small amounts. These nutrients are necessary for physiological and biochemical processes by which the human body acquires, assimilates and utilizes food to maintain health and activity.
Create positive associations
When children associate pleasurable tastes with nourishing ingredients, they are more likely to develop a positive attitude towards these foods. This sets the foundation for healthy eating habits and increases the chances of children consuming a diverse range of nutrient-rich foods.
Encourage culinary exploration
Introducing a variety of flavours and textures from an early age can foster a sense of curiosity and exploration in children. Offering a wide range of tastes exposes them to different culinary experiences, expanding their palates and increasing their willingness to try new foods. By encouraging exploration that tick all the boxes of nourishment, we promote a diverse and balanced diet that ensures the intake of a wide range of nutrients.
Little appetites are fuelled when taste is balanced with nutrition. Achieving this balance in breakfast ensures that growing children also receive the vital nutrients that their growing bodies need, the topmost priority of every mom.
Popular Busy-Morning Breakfast Options
- Ready-to-eat Cereals with milk/curd with a fruit or dry fruits
- Smoothie with oats, milk and dates
- Oats porridge with dates
- Vegetable cheese sandwich (whole wheat bread)
- Egg sandwich with a fruit
Disclaimer
Views expressed above are the author’s own.
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