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  • Writer's pictureTamera Chapman

Healthy B-fast For Your Children

I cannot stress enough how important a child's diet is in terms of their behavior. The food we eat can have a major impact on our mood, energy levels, and overall well-being. This is especially true for children, who are still developing physically, mentally, and emotionally.

When a child's diet is high in processed foods, refined sugars, and unhealthy fats, it can lead to mood swings, irritability, and even hyperactivity. On the other hand, when a child's diet is balanced and includes plenty of whole foods like fruits, vegetables, whole grains, and lean proteins, they are more likely to have stable energy levels and a more positive outlook on life. It's important for parents to understand that what their child eats not only affects their physical health, but also their emotional and mental health. By making small changes to their child's diet, parents can see a big difference in their behavior and overall well-being.

I'm often asked about the best breakfast options for children. While many kids love sugary cereals, they are not a good choice for a healthy breakfast. In fact, they can be detrimental to a child's health and well-being.

Sugary cereals are often high in refined sugars and low in fiber, protein, and other essential nutrients. This means that they can cause a spike in blood sugar levels, which can lead to an energy crash later in the day. A diet high in sugar has been linked to a range of health problems, including obesity, type 2 diabetes, and heart disease.

Instead of sugary cereals, parents should aim to provide their children with a nutritious breakfast that will keep them full and focused throughout the day. Some great breakfast options include oatmeal with fruit, whole-grain toast with avocado or nut butter, and eggs with whole-grain toast and vegetables. These options are high in fiber, protein, and other essential nutrients, and will provide your child with the energy they need to start their day off right.

Of course, getting children to change their eating habits can be a challenge. One of the best ways to encourage healthy eating is to involve children in the process. Let them help choose their breakfast foods and give them a say in what they eat by giving them 2 healthy options.

Another way to encourage healthy eating is to set a good example. Children learn by watching their parents, so if you make healthy eating a priority in your own life, your children are more likely to follow suit. Make sure that healthy food options are readily available and easy to access. This means stocking up on fruits, vegetables, and other healthy snacks, and keeping them within reach.

By involving children in the process, setting a good example, and making healthy eating fun and accessible, parents can help their children develop healthy eating habits that will serve them well throughout their lives. Keep in min that it may not be an instant change. Keep being consistent with them.

Here are a few recipes that you can try with your kiddos:

  1. Overnight Oats Ingredients:

  • 1/2 cup rolled oats

  • 1/2 cup unsweetened almond milk

  • 1/2 banana, mashed

  • 1 tbsp chia seeds

  • 1/2 tsp vanilla extract

  • 1/2 cup mixed berries


  1. In a bowl, combine the oats, almond milk, mashed banana, chia seeds, and vanilla extract. Mix well.

  2. Cover the bowl with plastic wrap and refrigerate overnight.

  3. In the morning, top the oats with mixed berries and enjoy!

Veggie Egg Scramble Ingredients:

  • 2 eggs

  • 1/2 bell pepper, chopped

  • 1/2 zucchini, chopped

  • 1/4 cup shredded cheddar cheese

  • Salt and pepper to taste

  • 1 tbsp olive oil


  1. Heat the olive oil in a pan over medium-high heat.

  2. Add the chopped bell pepper and zucchini to the pan and sauté for 2-3 minutes.

  3. Crack the eggs into the pan and scramble with the vegetables.

  4. Add the shredded cheese and continue to scramble until the cheese is melted and the eggs are cooked to your liking.

  5. Season with salt and pepper to taste and serve.

Peanut Butter Banana Smoothie Ingredients:

  • 1 banana

  • 1/4 cup rolled oats

  • 1 tbsp natural peanut butter

  • 1/2 cup unsweetened almond milk

  • 1/2 cup ice


  1. Add all ingredients to a blender and blend until smooth.

  2. Pour into a glass and enjoy!

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