Looking for some healthy breakfast ideas for your fussy teen? Here are a few easy to make and absolutely healthy breakfast recipes for you.
Teenagers have a very high metabolism rate due to the growth spurt during this time. As their bodies are in a development phase, their nutritional requirements are higher than that of adults. Besides, life of a teenager is full of outdoor as well as indoor activities. Eating healthy is of prime importance at this time. Unfortunately, not many teens pay attention to what they eat. Worse, most of them rely on junk food served at schools or cheap fast food joints. Skipping breakfast is a common trend observed in teenagers. This habit could be extremely dangerous for their health in the long run. As a parent, it is natural to get concerned about the dietary needs of your child. However, if you introduce some interesting stuff on the dining table, you may be able to make your teen eat all the health food which they usually resist.
Weekly Healthy Breakfast Menu for Teenagers
Teenagers require proteins, complex carbohydrates and healthy fats in large amounts. As breakfast is the first meal of the day, these nutritional requirements must be fulfilled by the breakfast item. A heavy and nutritious breakfast can keep teens full until lunch. If your teen tends to skip his lunch or has a very light lunch, then it is even more necessary to insist on a heavy and nutritious breakfast. A breakfast can provide a continuous supply of energy, which will get her through her hectic day. A healthy breakfast need not be a boring assortment of cereal and eggs. Instead, you can mix and match various healthy foods to come with a new recipe each day.
After a lazy Sunday, you need to pull your teen to face Monday routine. An exciting breakfast menu may cheer her mood and beat the Monday blues. A soy shake complete with fruits and nuts is not only nutrition packed, but also tastes delicious. Simply take a cup of your child’s favorite soy milk flavor in a blender and add half a banana, half cup strawberries and a few ice cubes. Blend the mixture and add a scoop of soy or whey protein powder. This breakfast menu is full of vitamins, minerals and proteins. You may also add ground flaxseeds which are a good source of fatty acids.
Whole grain bread or toast with her favorite sandwich spread or peanut butter is a good breakfast menu. Whole grains provide complex carbohydrates which slowly release energy, while peanut butter provides fats and proteins. Also combine it with a fresh fruit such as apple, banana, pear or a grapefruit. Drinking a glass of milk is also a good idea.
Wednesdays can be devoted to eggs. Make your child’s favorite egg recipe such as scrambled eggs, poached eggs, boiled eggs, fried eggs etc. Serve it with a slice of whole grain toast or bread. Complete this breakfast menu with a glass of calcium fortified orange juice. This is a nutritious and tasty breakfast recipe.
A bowl of oatmeal or cereal or cornflakes can provide the required complex carbohydrates and fiber. Add some fresh strawberries, cherries to add flavor to the cereal. You can also make a tofu shake to suffice the protein requirement for the day.
The end of the week is usually marked with boredom and exhaustion. A colorful and nutritious fruit dish can give your child the required energy for the day. Cut half an apple, banana, strawberries and pear. Peel and slice an orange or any other citrus fruits. Add a scoop or two of low fat cream on the fruit serving. Give her a granola bar as well to suffice carbohydrate and fiber requirement.
If your teen is someone who does not wake up until noon on weekends, then you can skip the breakfast menu altogether. Others can also go light on breakfast on weekends. A glass of smoothie can prove to be a complete breakfast menu. Simply blend half a banana, a handful of strawberries, raspberries, blueberries, 1 cup skimmed milk, a scoop of yogurt and that’s it, your breakfast is ready.
On Sundays, you can let your teen indulge in her favorite food. A muffin, croissant or pancake with maple syrup or honey and a glass of milk is great on Sundays.
If you cannot whip up breakfast recipes fast enough or your child does not have time to eat in the morning, you can pack small zipper bags with cereals, nuts and seeds and dried fruits. Your child can eat this nutritious breakfast while on the run. Also, make sure she drinks at least 8 to 10 glasses of water everyday.