The best breakfast foods for every age range

Like most kids, I became obsessed with sugary cereals, especially Cinnamon Toast Crunch. My mom rarely let me, but my favorite breakfast was cinnamon, even though the choices weren’t ideal for a 7-year-old.

Each stage of life requires a different nutritional focus, from calcium and iron in childhood to protein and omega 3 in the golden years. HuffPost interviewed four nutritionists to find the perfect breakfast for every stage of life.

Toddler (ages 2 to 6)

Toddlers are known to be picky eaters and have a limited rotation of familiar foods. According to registered dietitian and founder Sue-Ellen Anderson-Haines, this can cause some problems in the bathroom. 360 Girls and Women.

“Paediatricians say parents of children at this age are more likely to complain of constipation,” Anderson-Haines told HuffPost. “In fact, constipation is the most common complaint of parents and affects about 30% of children (preschoolers and older).” The decision? More fiber in fun and familiar foods like high-fiber waffles and fruit.

Registered Dietitian Marissa Meshulam Another solution for small children chosen for breakfast is offered – a snack plate. Cut eggs into bite-sized pieces, slice toast, top with avocado and add fruit for a balanced and varied breakfast.

“Tthe eggs and avocado provide healthy fats for their brain development, the fruit provides some antioxidants, and the toast provides some fiber and carbohydrates for energy,” Meshulam said. “Eggs contain vitamin D, which is important for bone and muscle development. and iron too.”

School age (12 and under)

Calcium and vitamin D are very important for this period, and children may not consume sufficient amounts necessary for strong bones and teeth. to several reads.

“I“It’s important to build up calcium stores when a child is young because as you get older, calcium absorption decreases,” Anderson-Haines said.

Alexander Spatari via Getty Images

If you’re choosing alt-milk in your smoothie, cereal or coffee, look for milk fortified with calcium and vitamin D.

One easy way to ensure your little one gets enough calcium and vitamin D is with a smoothie. Combine fruit for carbs and sweetness, nut butters, seeds or nuts for fat and satiety, and yogurt or milk (plant or milk) for protein and calcium, Anderson-Haines and Meshulam say.

“Yor they can eat some vegetables (such as spinach or frozen cauliflower) and have a side dish that they don’t taste,” added Meshulam.

If you’re choosing alt milk, look for milk fortified with calcium and vitamin D, as not all are created equal.

“One cup of milk or soy milk provides 200 mg of calcium,” Anderson-Haines said. “This is 20% of the recommended daily intake, which is 1,000 mg per day for children this age.” Look for a label that states verified facts or check the nutrition panel for at least 300 mg of calcium.

Adolescents (13 to 17 years old)

Early starts and busy schedules make it difficult for teenagers to get enough fuel for their busy schedules. According to Meshulam, eggs, sausage, bacon and toast can be a filling and greasy start to power teenagers through the day.

He offers eggs and stuff like that Applegate Organics Chicken and Apple Breakfast Sausage, There is nothing artificial about the combination of organic and protein and iron.

“Iron is becoming increasingly important for teenage girls who are starting to menstruate, and protein is important for their growing muscles,” Meshulam said. “Bread provides them with fiber-filled carbohydrates for their various activities.” Add some fruit for fiber and antioxidants.

It is very important for boys and girls to get the right amount of iron during this stage. Beans are a great source. Substitute black beans, pinto beans, or chickpeas for breakfast tacos with a variety of toppings and flavors.

For example, 1 cup of cooked black beans provides about 5 mg iron accounts for about 30-40% of the iron intake for adolescent girls and boys, respectively,” said Anderson-Haines. “Chickpea eggs or plant-based eggs also add some iron to this dish. Vitamin C in tomatoes helps absorb non-heme iron (plant iron).’

Youth (from 18 to 30 years old)

Young people struggle to eat breakfast on their own for the first time. Then it’s not the most important meal It is very important to find some fuel during the day.

“Remembering the basic rule that ‘nothing is better than nothing’ can help some people eat breakfast regularly to fuel their brains and fuel their bodies,” says registered dietitian Barb Ruchs.

Get Rx Bars for $18.99 (10-pack). “,”source”:””,”title”:”Rx Bars”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”Rx Bars”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”61381d16410000eef5838a96.png”,”type”:”hectorUrl”},”caption”:”Rx Bars have 12 grams of protein per bar and are gluten-free. “Rx Bars are not only delicious, but they are nutritious as well,” Rose-Francis told HuffPost. “They contain very few ingredients and are a great source of protein for growing children. Also, they are filling and contain zero grams of added sugar.” Frankeny is also a fan: “These get their sweetness from dates, and egg whites kick up the protein. I love the short and sweet ingredients list. They’re a soft, chewy snack that will keep kids energized.”

Get Rx Bars for $18.99 (10-pack).“,”credit”:”Rx Bars”,”width”:1640,”height”:924,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/613788e23b000085e1ee91ae.jpg”,”queryParams”:{},”width”:1500,”height”:1500,”credit”:”That’s It”},”type”:”image”,”common”:{“id”:”61378973e4b04778c00a6a42″,”caption”:”These bars are free of wheat, tree nuts, and eggs, making them a great option for children with allergies. “That’s It Fruit Bars are a tasty combination of fruits. With zero grams of added sugar and made only of fruits, this snack bar is one sure way to get more fiber and vitamins into your child’s diet,” Rose-Francis said. “They’re an acceptable replacement for the traditional fruit-flavored roll-up snack that is laced with added sugars.”

Get That’s It Fruit Bars for $17.99 (12-pack).“,”source”:””,”title”:”That’s It Fruit Bars”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”That’s It”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”613788e23b000085e1ee91ae.jpg”,”type”:”hectorUrl”},”caption”:”These bars are free of wheat, tree nuts, and eggs, making them a great option for children with allergies. “That’s It Fruit Bars are a tasty combination of fruits. With zero grams of added sugar and made only of fruits, this snack bar is one sure way to get more fiber and vitamins into your child’s diet,” Rose-Francis said. “They’re an acceptable replacement for the traditional fruit-flavored roll-up snack that is laced with added sugars.” 

Get That’s It Fruit Bars for $17.99 (12-pack).“,”credit”:”That’s It”,”width”:1500,”height”:1500,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/61378930280000e70171f434.png”,”queryParams”:{},”width”:555,”height”:305,”credit”:”Kind”},”type”:”image”,”common”:{“id”:”61378955e4b05f53edad52f7″,”caption”:”“I like Kind bars because you can visually see good nutrition — nuts, dried fruit — and with a little bit of indulgence by drizzling caramel or chocolate,” Ruhs said. “I’m not a huge chocolate fan living in Arizona, because they typically melt before I get a chance to eat them — and that’s messy. So, I choose bars that can hold up in the car or in a lunch box for several hours without becoming messy to eat.”

Get Kind Snack Minis for $22.79 (32-pack).“,”source”:””,”title”:”Kind Snack Minis”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”Kind”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”61378930280000e70171f434.png”,”type”:”hectorUrl”},”caption”:”“I like Kind bars because you can visually see good nutrition — nuts, dried fruit — and with a little bit of indulgence by drizzling caramel or chocolate,” Ruhs said. “I’m not a huge chocolate fan living in Arizona, because they typically melt before I get a chance to eat them — and that’s messy. So, I choose bars that can hold up in the car or in a lunch box for several hours without becoming messy to eat.”  

Get Kind Snack Minis for $22.79 (32-pack).“,”credit”:”Kind”,”width”:555,”height”:305,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/6137890f3b00006fc1ee91b0.png”,”queryParams”:{},”width”:3192,”height”:2427,”credit”:”Nature’s Bakery”},”type”:”image”,”common”:{“id”:”61378962e4b0eab0ad9e05f3″,”caption”:”“These are a good nut-free option that also is gluten-free — a great allergy-friendly choice for kids because some schools have ‘nut-free’ policies,” Ruhs said. “These are slightly higher in calories and sugar (210 calories, 11g added sugar) and 3g of fiber. They’re chewy and delicious and come in other kid-friendly flavors — strawberry, blueberry, raspberry. They also sell other oat-based bars that don’t have gooey fruit filling if your child isn’t into that — texture is a big deal for some kids. Talk to them, ask them what they like about certain foods/bars and you might learn how to make easier choices by avoiding the things they don’t want (little seeds in their teeth) or things that they really like (things that taste like a brownie!).”

Get Nature’s Bakery Gluten-Free Fig Bars for $20.13 (24-pack).“,”source”:””,”title”:”Nature’s Bakery Gluten-Free Fig Bars”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”Nature’s Bakery”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”6137890f3b00006fc1ee91b0.png”,”type”:”hectorUrl”},”caption”:”“These are a good nut-free option that also is gluten-free — a great allergy-friendly choice for kids because some schools have ‘nut-free’ policies,” Ruhs said. “These are slightly higher in calories and sugar (210 calories, 11g added sugar) and 3g of fiber. They’re chewy and delicious and come in other kid-friendly flavors — strawberry, blueberry, raspberry. They also sell other oat-based bars that don’t have gooey fruit filling if your child isn’t into that — texture is a big deal for some kids. Talk to them, ask them what they like about certain foods/bars and you might learn how to make easier choices by avoiding the things they don’t want (little seeds in their teeth) or things that they really like (things that taste like a brownie!).”

Get Nature’s Bakery Gluten-Free Fig Bars for $20.13 (24-pack).“,”credit”:”Nature’s Bakery”,”width”:3192,”height”:2427,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/613789044100000ae4838a2b.png”,”queryParams”:{},”width”:3001,”height”:1651,”credit”:”Bobo’s”},”type”:”image”,”common”:{“id”:”61378966e4b04778c00a6a00″,”caption”:”“These bars are delicious, straightforward, and not overly sweet,” Frankeny said. “They can be eaten on the go, packed for lunch, or stowed in a gym and baby bag. I live in the city they were developed, so I’m totally biased.”

Get Bobo’s Oat Bars for $29.88 (12-pack).“,”source”:””,”title”:”Bobo’s Oat Bars”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”Bobo’s”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”613789044100000ae4838a2b.png”,”type”:”hectorUrl”},”caption”:”“These bars are delicious, straightforward, and not overly sweet,” Frankeny said. “They can be eaten on the go, packed for lunch, or stowed in a gym and baby bag. I live in the city they were developed, so I’m totally biased.”

Get Bobo’s Oat Bars for $29.88 (12-pack).“,”credit”:”Bobo’s”,”width”:3001,”height”:1651,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/6137893c280000461271f436.png”,”queryParams”:{},”width”:1350,”height”:1350,”credit”:”Skout”},”type”:”image”,”common”:{“id”:”6137894fe4b05f53edad52e6″,”caption”:”“These organic, plant-based protein bars are a great and nutritious kid snack,” Beckerman said. “They contain plant-based protein coming from peanut butter or sunflower seeds. These ingredients are great in a kids bar because they help deliver important nutrients like iron and calcium, which kids can tend to skew low in. The bars are the perfect amount of sweet thanks to the organic dates, helping to bump up the nutritional value of the bar with vitamins and minerals like calcium, folate and iron.”

Get Skout’s Organic Kids Snack Bars for $35.99 (36-pack).“,”source”:””,”title”:”Skout Organic Bars”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”Skout”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”6137893c280000461271f436.png”,”type”:”hectorUrl”},”caption”:”“These organic, plant-based protein bars are a great and nutritious kid snack,” Beckerman said. “They contain plant-based protein coming from peanut butter or sunflower seeds. These ingredients are great in a kids bar because they help deliver important nutrients like iron and calcium, which kids can tend to skew low in. The bars are the perfect amount of sweet thanks to the organic dates, helping to bump up the nutritional value of the bar with vitamins and minerals like calcium, folate and iron.”

Get Skout’s Organic Kids Snack Bars for $35.99 (36-pack).“,”credit”:”Skout”,”width”:1350,”height”:1350,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/613788fd2600008ded5403fe.png”,”queryParams”:{},”width”:1600,”height”:1600,”credit”:”Blake’s”},”type”:”image”,”common”:{“id”:”6137896be4b0aac9c01c6832″,”caption”:”“These allergy-friendly, whole food, seed-based treats combine indulgent flavors, like birthday cake and s’mores, with good-for-you ingredients like flaxseed, pumpkin seeds and sunflower seeds,” Beckerman said. “The seeds are packed with zinc, iron, omega-3s and protein, which ticks off a ton of key nutritional boxes for parents and kids alike. Plus, all the products are free of the top eight allergens and are made in a certified nut-free and gluten-free facility, helping to ease the stress of parents who have kids with severe allergies.”

Get Blake’s Seed-Based Bars for $17.99 (18-pack).“,”source”:””,”title”:”Blake’s Seed-Based Bars”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”Blake’s”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”613788fd2600008ded5403fe.png”,”type”:”hectorUrl”},”caption”:”“These allergy-friendly, whole food, seed-based treats combine indulgent flavors, like birthday cake and s’mores, with good-for-you ingredients like flaxseed, pumpkin seeds and sunflower seeds,” Beckerman said. “The seeds are packed with zinc, iron, omega-3s and protein, which ticks off a ton of key nutritional boxes for parents and kids alike. Plus, all the products are free of the top eight allergens and are made in a certified nut-free and gluten-free facility, helping to ease the stress of parents who have kids with severe allergies.”

Get Blake’s Seed-Based Bars for $17.99 (18-pack).“,”credit”:”Blake’s”,”width”:1600,”height”:1600,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/613788f5280000580171f430.png”,”queryParams”:{},”width”:3000,”height”:3000,”credit”:”This Saves Lives”},”type”:”image”,”common”:{“id”:”6137896fe4b04778c00a6a2a”,”caption”:”“I love that this has 3 grams of fiber and 2 grams of protein in each bar and only 3 grams of added sugar,” Haas said. “Plus, with each package of product you buy, they send food to a child in need.”

Get This Saves Lives Beehive Jive Honey & Oat Bar for $5.99 (5-pack).“,”source”:””,”title”:”This Saves Lives Beehive Jive Honey & Oat Bar”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”This Saves Lives”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”613788f5280000580171f430.png”,”type”:”hectorUrl”},”caption”:”“I love that this has 3 grams of fiber and 2 grams of protein in each bar and only 3 grams of added sugar,” Haas said. “Plus, with each package of product you buy, they send food to a child in need.”

Get This Saves Lives Beehive Jive Honey & Oat Bar for $5.99 (5-pack).“,”credit”:”This Saves Lives”,”width”:3000,”height”:3000,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null},{“embedData”:{“type”:”hector”,”url”:”https://img.huffingtonpost.com/asset/61381cf2410000ade7838a94.png”,”queryParams”:{},”width”:1640,”height”:924,”credit”:”Perfect”},”type”:”image”,”common”:{“id”:”61381cf3e4b0df9fe27c98d3″,”caption”:”“These bars require refrigeration, but they get two thumbs up from kids AND parents when it comes to taste and staying power (thanks to 7 grams of protein in each bar),” Haas said.

Get Perfect Bars Kids for $5.39 (5-pack). “,”source”:””,”title”:”Perfect Bars Kids”,”type”:”image”,”meta”:null,”summary”:null,”badge”:null,”cta”:[],”credit”:”Perfect”,”creditUrl”:””,”thumbnail”:{“url”:{“fileName”:”61381cf2410000ade7838a94.png”,”type”:”hectorUrl”},”caption”:”“These bars require refrigeration, but they get two thumbs up from kids AND parents when it comes to taste and staying power (thanks to 7 grams of protein in each bar),” Haas said.

Get Perfect Bars Kids for $5.39 (5-pack).“,”credit”:”Perfect”,”width”:1640,”height”:924,”ops”:””},”textWrap”:”noWrap”,”imagePositionInUnit”:null,”imagePositionInSubUnit”:null},”provider”:null}],”options”:{“theme”:”life”,”device”:”desktop”,”editionInfo”:{“id”:”us”,”name”:”U.S.”,”link”:”https://www.huffpost.com”,”locale”:”en_US”},”slideshowAd”:{“scriptTags”:[],”otherHtml”:””},”slideshowEndCard”:{“scriptTags”:[{“attribs”:{},”scriptBody”:”rn (function(){rn var c = document.getElementById(‘taboola-endslate-thumbnails’);rn c.id += ‘-‘ + Math.round(Math.random()*1e16);rn rn var taboolaParams = {rn loader: “//cdn.taboola.com/libtrc/aol-huffingtonpost/loader.js”,rn mode: “thumbnails-b”,rn container: c.id,rn placement: “Endslate Thumbnails”,rn target_type: “mix”rn };rn rn if (typeof window.modulousQueue === “function”) {rn twindow.modulousQueue.add(function(){ doTaboola(taboolaParams); });rn } else {rn tdoTaboola(taboolaParams);rn }rn }());rn”}],”otherHtml”:”

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Rx Bars

Healthy food bars that kids and nutritionists love

If time is an issue, try one of the many on-the-go options like granola bars, instant oatmeal to eat frozen smoothies.

“If you want to focus on nutrition, I would recommend at least two food groups: 1) whole breads (grains) and fresh produce (avocado), 2) Greek yogurt (milk) fresh fruit (berries) or 3) breakfast breakfast burritos (eggs and cereal), advised Spirit.

The 2020-2025 Dietary Guidelines for Americans show that most adults get insufficient calcium and vitamin D, not just for building bones and teeth.

“Calcium is important for bone metabolism, nerve transmission and endocrine support, and vitamin D is important for calcium absorption,” he said.registered dietitian nutritionist Kimberly Rose-Francis. With that in mind, a Greek yogurt parfait, salmon cheese toasties, or banana pecan smoothies made with 2% milk will meet your calcium and vitamin D needs.

Middle Ages (40s to 60s)

You’re not eating enough fiber 90% of American men and women Don’t beat their recommended dietary allowances. Rose-Francis says you can include whole grains, fruits and vegetables in your breakfast.

“Loaded vegetable omelets, whole grain pancakes, and oats are fiber-filled breakfast options,” Rose-Francis said. Fiber is essential for health, promoting good gut microbes and regularity.

Elderly (over 60 years old)

You need to eat enough protein at this stage to maintain muscle mass, which naturally declines with age.

“Eggs and a protein shake that contain at least 16 grams of protein are good breakfast options for seniors,” Rose-Francis said. “Protein-rich foods that are easy to chew can help maintain strength and muscle mass.” Adequate nutrition is also very important as appetite decreases during this stage of life.

Boosting brain function may be on your mind at this stage of life, so you should focus on taking care of yourself. omega-3 by eating nuts and seedsthe and Antioxidant-rich foods like fruit, has been found to help prevent cognitive decline.

“Frozen fruit is easy to keep on hand, and it’s a great daily routine to eat whole grain cereal/oatmeal with a handful of brain-boosting fruit to support memory and fill your diet with powerful antioxidants,” Ruh said.

She also offers a hearty breakfast with salmon, which contains brain-boosting omega-3 fats, vitamin D, selenium, iron and marine antioxidants.

“If you’re looking for mercury-free salmon with all the wonderful benefits of their wild cousins, choose land-fed (farmed) salmon,” Ruh said.

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