Calcium for Toddlers and Children Good foods to eat, Fortified from www.pinterest.com
Breakfast is the most important meal of the day, however, for those who are watching their calcium intake, the options can be limited. But don’t worry, there are plenty of delicious low calcium breakfast foods that can help you start your day off right. Here are a few of our favorite recipes.
Fruit and Yogurt Parfait
This easy-to-make parfait is the perfect combination of sweet and tart flavors, and is packed with protein and fiber. Plus, it’s low in calcium, so it’s a great option to start your day.
Ingredients:
- 1 cup of plain, non-fat Greek yogurt - 1 cup of seasonal fruits (such as blueberries, raspberries, or diced apples) - 2 tablespoons of chopped nuts (such as almonds, walnuts, or cashews) - 2 tablespoons of honey
Instructions:
1. In a medium bowl, mix together the yogurt, honey, and chopped nuts until combined. 2. Layer the yogurt mixture and the fruit in a parfait glass or bowl. 3. Serve immediately and enjoy!
This savory breakfast combines the creamy texture of avocado with the protein of egg for a satisfying morning meal. The whole wheat toast adds complex carbs, and it’s also low in calcium.
Ingredients:
- 2 slices of whole wheat toast - ½ an avocado, mashed - 2 eggs, cooked to your preference - Salt and pepper to taste
Instructions:
1. Toast the bread until golden brown. 2. Spread the mashed avocado onto the toast. 3. Place the cooked eggs on top of the avocado. 4. Sprinkle with salt and pepper to taste. 5. Serve immediately and enjoy!
If you’re looking for a sweet and creamy breakfast that’s also low in calcium, this banana smoothie bowl is the perfect option. It’s quick and easy to make, and you can top it with your favorite fruits and nuts for added flavor and texture.
Ingredients:
- 1 banana, sliced - ½ cup of almond milk - 2 tablespoons of natural peanut butter - 1 teaspoon of ground cinnamon - Toppings of your choice (such as blueberries, sliced almonds, coconut flakes, etc.)
Instructions:
1. Place the banana slices, almond milk, peanut butter, and cinnamon in a blender. 2. Blend until smooth. 3. Pour the smoothie mixture into a bowl and top with your desired toppings. 4. Serve immediately and enjoy!
This no-cook breakfast is perfect for those busy mornings when you don’t have time to make breakfast. Just mix up the ingredients the night before and let them sit in the fridge overnight for a creamy and delicious breakfast. Plus, it’s low in calcium.
Ingredients:
- 1 cup of rolled oats - ½ cup of almond milk - 2 tablespoons of chia seeds - 2 tablespoons of honey - 1 teaspoon of ground cinnamon - 1 teaspoon of vanilla extract
Instructions:
1. In a medium bowl, mix together the oats, almond milk, chia seeds, honey, cinnamon, and vanilla extract. 2. Cover the bowl and place in the fridge overnight. 3. In the morning, remove the bowl from the fridge and enjoy!
If you’re looking for a savory breakfast option, this omelet is a great choice. The veggies and cheese add flavor, texture, and protein, while the egg whites add a boost of protein with little to no calcium.
Ingredients:
- 2 egg whites - 1 tablespoon of olive oil - ½ cup of diced vegetables (such as bell peppers, onions, mushrooms, etc.) - 2 tablespoons of shredded cheese - Salt and pepper to taste
Instructions:
1. Heat the olive oil in a skillet over medium heat. 2. Add the diced vegetables and sauté for 3-4 minutes. 3. In a medium bowl, whisk together the egg whites and a pinch of salt and pepper. 4. Pour the egg whites into the skillet and cook for 2-3 minutes. 5. Sprinkle the shredded cheese on top and cook for another 2 minutes. 6. Fold the omelet in half and cook for another minute. 7. Serve immediately and enjoy!
If you’re looking for an easy and delicious breakfast option, this cottage cheese and fruit combo is a great choice. The cottage cheese is a great source of protein, and it’s also low in calcium.
Ingredients:
- ½ cup of low-fat cottage cheese - ½ cup of seasonal fruits (such as blueberries, raspberries, diced apples, etc.) - 2 tablespoons of chopped nuts (such as almonds, walnuts, or cashews)
Instructions:
1. Place the cottage cheese in a bowl. 2. Top with the fruits and nuts. 3. Serve immediately and enjoy!
Nutrition:
Calories: 230 Fat: 11g Carbohydrates: 14g Protein: 19g Calcium: 40mg As you can see, there are plenty of delicious and nutritious low calcium breakfast options to start your day right. We hope you enjoy trying out these recipes and find one that you love.