Healthy Breakfast Ideas For Children And Adults

Starting the day with a healthy breakfast is essential to have a good level of energy throughout the day.

There are millions of options available to make quick, nice, and healthy breakfasts for children, adults or that are good to favor weight loss. These healthy breakfast recipes are usually very nutritious and easy to make.

To know what kind of healthy food we can prepare in these cases, we show you 15 healthy breakfasts to start the day for children and adults, and we review the best breakfasts to lose weight that are also nutritious. 

Why is a healthy breakfast important?

It has always been said that breakfast is the most important meal of the day. It is at least the first one so  it will determine in the short and long run the energy we will have throughout the day. Some of the most common consequences of not having any breakfast are bad mood, lack of attention, mental exhaustion and poor physical performance. 

This is caused by the lack of blood glucose, which alters our body. When we have breakfast -and even more if we have a healthy one- our levels of glucose increase and we function more effectively during the day. 

If we have a healthy breakfast every day -no matter if we are children, elderly or adults- our performance will improve over time, and we will be able to concentrate, memorize and perform better.

To convince us even more about the importance of starting the day healthily, this will accelerate our metabolism, and we will be able to prevent obesity or lose some weight. 

A good breakfast should provide 20% of the total calories consumed in a day. It will have to last around 15 minutes and in a relaxed environment. For it to be perfect, it should include carbohydrates, proteins, and fruit.

Easy and healthy breakfast ideas for children

Sometimes it is difficult to know what we can prepare our children for breakfast that is easy, quick, and healthy. In the following lines, we show you some healthy breakfast recipes for children that you can do at home. 

1. Fruit and cereal

It is an easy but healthy and complete breakfast. Playing with quantities is essential. The ideal would be to use more or less 30-40 g of cereals -the option with less sugar-, a glass of milk and an apple as a piece of fruit. 

2. Green juice for children

This green juice is a very recommended option for children and a good way of having this kind of food. To make it, you just need a few whole grains, pineapple, kiwi, fresh spinach, and raspberries. It can be accompanied with a good sandwich. 

Batidos de fruta
One of the healthy breakfast ideas for children is green juice. | Pixabay

3. Banana and cinnamon toast

To make this delicious and easy breakfast, you can use a rye toast with peanut butter that can be homemade. You can also add half a chopped banana with a bit of cinnamon powder on top of it.

4. Fruit salad

Fruit salad is a good way of eating fruit. It can be accompanied by orange juice or a bit of natural yoghurt. You can use any seasonal fruit you like. 

5. Homemade biscuits and sponge cake

You can also make more elaborated nutritious breakfasts such as some biscuits made with oatmeal and banana or some natural sponge cake made with yoghurt and lemon to provide different homemade options.

Healthy breakfasts for adults

In the following list, we show you some examples of easy breakfast ideas for adults. All of them have natural and easy to find ingredients because they are healthy and nutritious recipes.

1. Fruit and oats porridge

This traditional English dish is a complete breakfast, and at the same time, it is one of the most suitable when we need to feel satiated if we are going to spend a lot of time until we eat again. The recipe for it is straightforward, and it consists of cooking oatmeal with water or milk for about 8 minutes. This dough is mixed in a bowl and is usually accompanied by a variety of fruit such as raspberries, apples, strawberries or blueberries.

2. Avocado and salmon toast

Salmon and avocado are 2 very nutritious and satiating foods. These toasts are very rich in proteins, and they only need 1 or 2 slices of brown or rye bread, half an avocado and a bit of smoked salmon. You can add a hard-boiled egg and some spices. 

Poke bowl con arroz, salmón, aguacate y verduras
Healthy breakfasts that contain healthy fats, such as avocado and salmon, help us to be satiated for longer. | Getty Images

3. Egg white and ham omelette

If we need energy for all day, egg white omelette is the best healthy breakfast option. You just have to beat 3 egg whites and add a bit of ham or turkey to give it a bit more taste. You can accompany it with a bit of fruit or natural juice. 

4. Healthy sandwich

A healthy sandwich can be made however you want. You just need a bit of protein, that can be cured ham -without its fat-, turkey or ham. Then you can add arugula, tomato, and a bit of oil. It is one of the most balanced breakfasts and the perfect combination because it has slow absorbing carbohydrates and proteins.

5. Granola and fruit parfait

Parfait is a very popular dish. You only need granola -bought or homemade-, a bit of yoghurt and some seasonal fruit. You can add some honey to sweeten it. 

Breakfast ideas to lose weight

It is sometimes difficult to choose which foods to eat when your goal is to lose weight. The fact of eating less quantity or not having breakfast is not compatible with this, and they are only ways of harming the organism. 

In the following lines, we show you some quick and straightforwardexamples of some easy breakfast recipes to lose weight  that are equally healthy and tasty.

1. Kiwi, oats and chia bowl

Chia is a seed with a great nutritious contribution. It can be perfectly combined with a little yogurt, milk, and fruits such as kiwi or banana. You can also add some oat to the mixture with milk or yogurt.

cuchara de madera con semillas de chía sobre un fondo blanco
Chia is a superfood with multiple properties ideal for a healthy breakfast.  | Getty Images

2. Egg on toast

This toast can be very healthy, and it is delicious. You just have to cook an egg on the grill or in the microwave and put it on a brown bread toast together with some tomato and cucumber slices. You can also add a bit of oil and 0% cheese.

3. Tomato and avocado toast

Just eating a brown bread toast with some tomato, avocado, arugula, and a bit of oil on top, we will have a complete breakfast. You could also eat some fruit or a glass of fruit juice. Avocado has healthy fats, and it is very caloric, it is ideal to eat for breakfast. 

4. Oat and fruit smoothie

The green apple and oat smoothie is a perfect combined option that fits into a healthy diet that helps you lose weight. Oats is a cereal that purifies the body and helps control intestinal transit. You only need lemon juice, 1 green apple, water, oats, as well as added ingredients such as a touch of cinnamon or flax for example.

5. Fitness pancakes to lose weight

This is a healthy breakfast that is also suitable for gluten-intolerant people as it does not contain any gluten. You just need oats, egg whites, milk -vegetable or animal- and a vanilla pod that gives it a sweet touch.