I’m a child nutritionist – these are 5 small changes that made a big difference to my kids' diets

1. Don’t let breakfast become a boring routine

“Breakfast is one of the easiest meals to get a little bit stuck in a rut with – but variety really is key!” says Charlotte. “There are so many healthy, balanced and easy breakfasts you can offer in the morning to keep brekkie exciting.”

According to Charlotte, regularly switching things up doesn’t just stop you falling into a cereal-and-toast loop – it helps expand your child’s tastes too.

“By regularly switching things up, you help your child become more open to different foods and prevent breakfast boredom from creeping in.

"Offering diverse choices encourages curiosity and makes it easier for them to accept breakfasts that may be outside their usual preferences.”

So while your go-to might be a slice of toast and some juice, try alternating with porridge, pancakes or scrambled eggs. Even small swaps (like changing the fruit topping or using a different spread) can keep things interesting.

2. Build a balanced breakfast

Charlotte suggests thinking of breakfast in the same way as lunch or dinner – it should tick a few nutritional boxes. And, reassuringly, it’s not complicated.

“It’s surprisingly simple to achieve,” she says. Here’s her go-to formula for a healthy, balanced breakfast:

• Starchy bases like oats, wholegrain bread, or fortified cereals
• Fruits and vegetables such as frozen berries, grated carrot, or raisins
• Dairy like milk or yogurt – or plain, fortified alternatives
• Protein and iron-rich foods including eggs, nut butters, or ground seeds

“This combination helps fuel your child’s morning with sustained energy and essential nutrients,” Charlotte explains.

3. Sneak in more fruit and veg

Breakfast is actually a great time to give your child a head start on their 5-a-day – even if it’s just a handful of berries or a few slices of apple.

“Breakfast is a golden opportunity to boost your child’s daily intake of fruits and vegetables. It doesn’t need to be large portions, pricey ingredients or particularly complex,” says Charlotte.

Her ideas include:

• Mashing fruit into cereal
• Grating carrot into porridge with chopped raisins
• Serving apple slices alongside toast
• Offering a small glass of 100% fruit juice

Remember, a child’s portion of fruit or veg is about the size of their palm – so even small servings can count.

4. Add quick, nutritious extras

Whatever your child is having for breakfast, Charlotte suggests adding simple, nutritious toppings to make it even better.

Whatever the base – toast, cereal, pancakes – think about what nutritious and varied extras you can add

“A spread of nut butter, a dollop of yoghurt, a sprinkle of ground seeds, a boiled egg, or a side of chopped/mashed fruits can elevate breakfast with colour, texture, and flavour.”

And the best bit? “These additions take seconds but pack a powerful nutritional punch.”

5. Make use of free school breakfast clubs

Of course, even the best advice can feel overwhelming when mornings are hectic. Charlotte totally gets that – and recommends looking into your local school’s breakfast club as a practical, stress-busting option.

“If you’re still struggling, take advantage of the government’s free breakfast club programme,” she says.

“The programme offers 30 minutes free childcare in the morning as well as offering children a chance to socialise with friends whilst eating a nutritious, balanced breakfast. Already operating in 750 primary schools across England, they are expanding out to an additional 2,000 from next April.”

Charlotte adds, “It’s a brilliant way to support your child’s wellbeing while easing the pressure on busy mornings.”

You can check if your school is part of the scheme using the official government map.

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