Blog

Choosing Breakfast Wisely Based on Age

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Growing up, my absolute favorite breakfast meal was a big bowl of Cocoa Puffs cereal. There was nothing more satisfying in the morning than those little chocolatey balls that turned your plain milk into chocolate milk. As I grew up, however, I began to realize that the delicious cereal that I enjoyed as a child really had no nutritional value but was rather just a source of empty carbs and a whole lot of sugar!

A HuffPost article that was recently published broke down what nutrients are most important for people at certain life stages to eat for breakfast. Unfortunately, Cocoa Puffs was not one of them.

The article suggested that young children ages 2-6, need to get plenty of fiber in their diet by eating food items such as high-fiber fruits and toast, and also vitamin D and Iron from foods such as eggs. It also noted that the pickiness that often characterizes kids can be combatted by cutting foods into small pieces and providing a mixed snack plate.

School-Aged Children

School-aged children, 12 and under, need to get as much calcium and vitamin D as possible. The article states that oftentimes, children in this age bracket are not getting enough of these nutrients that are vital to their development. Dairy products are a great way to ensure that your child is consuming enough calcium and vitamin D.

Teenagers

Teenagers, ages 13-17, are recommended to be getting plenty of protein to keep them fueled through their busier schedules. The article also noted that it is during this age group that iron is increasingly important, as both boys and girls of this age are beginning to reach puberty.

Young Adults

Young adults, ages 18-30, are recommended to get nutrition in general. Once people hit this age, when they are out on their own and busy with work, skipping meals becomes the norm. Thus, the article suggests people within this age bracket opt for convenient foods like oatmeal cups, individual yogurts, or bottled smoothies.

Middle-Aged Adults

Middle aged adults, ages 40-60, are likely not getting enough fiber. Registered dietician Kimberly Rose-Francis suggests bumping up daily fiber intake at breakfast, by choosing foods that include whole grains, fruits, or vegetables. Keeping fiber intake high keeps you regular, and helps to maintain good gut health.

Seniors

Seniors, or those who are 60 and older, are encouraged to consume a lot of protein, because at this aged, muscle mass begins to decrease. Rose-Francis also mentions that it is important to ensure that those in this age group are eating enough, since appetite begins to wane around this time. Eating for brain health is also something to keep in mind, so Omega-3s and antioxidants are also nutrients to include.

So, while a nice bowl of cocoa puffs can still be enjoyed for breakfast, there are much better options that fit the specific health needs of each age category. Eating healthier foods that are nutrient-dense can help to ensure that we are meeting our nutritional needs throughout all stages of life.

For some healthy breakfast ideas, check out the breakfast recipe page on the Fill Your Plate Website!

Back to Blog

Featured Recipes

Mustard Coleslaw
Provided by: Hedie Kennedy Arizona Farm Bureau Communications Intern

Mustard Coleslaw

Read More
Beer Steak
Provided by: Pamela Griifin

Beer Steak

Read More
Warm Your Soul Lasagna Soup
Provided by: Elizabeth Rico Arizona Farm Bureau Outreach Manager

Warm Your Soul Lasagna Soup

Beef
pork
Read More
Rice Krispie Baked Chicken
Provided by: Rovey Farm Family Recipe

Rice Krispie Baked Chicken

Read More
Pear Lime Jello Salad
Provided by: Heide Kennedy, Arizona Farm Bureau Communications Intern

Pear Lime Jello Salad

Read More
Vegan No-Churn Cinnamon Roll Ice Cream
Provided by: Blissful Basil, Natural Delights

Vegan No-Churn Cinnamon Roll Ice Cream

Dates
Read More
Masala Chai Bites
Provided by: Natural Delights

Masala Chai Bites

Dates
Read More
Roasted Cauliflower with Red Onions, Dates, and Middle Eastern Spices
Provided by: Natural Delights

Roasted Cauliflower with Red Onions, Dates, and Middle Eastern Spices

Dates
Read More
Homemade Strawberry Julius Recipe
Provided by: Melinda Hunt

Homemade Strawberry Julius Recipe

Strawberries
Read More
Chocolate Date Peppermint Mouse
Provided by: Natural Delights, Le Petit Eats

Chocolate Date Peppermint Mouse

chocolate
Dates
Read More
View all recipes