Milk has long been a cornerstone of nourishment for growing children. It naturally provides high-quality protein and essential minerals such as calcium and phosphorus — nutrients that are vital for strong bones and overall growth. When paired smartly with fibre-rich grains, colourful fruits, and nutrient-dense nuts and seeds, milk becomes the foundation of a truly powerful breakfast.This philosophy reflects the spirit of National Milk Day, which honours Dr. Verghese Kurien’s pioneering role in strengthening India’s dairy ecosystem and contributing to the nation’s nutritional security.
Why pairings matter
A balanced breakfast should provide a mix of carbohydrates, protein, dietary fibre, healthy fats, and key micronutrients. A simple way to achieve this is with a bowl of whole-grain ready-to-eat cereal, a glass of milk, and sliced fruit such as bananas, apples, or strawberries—a quick yet balanced option. Milk offers protein and minerals that support bone health; whole grains provide energy and fibre; and fruits add vitamins, antioxidants, and additional fibre. Including nuts and seeds further enhances the meal with healthy fats and a pleasant crunch. Research consistently show that that ‘balanced breakfast’ eaters have a greater feeling of well-being, lower stress levels, more positive attitudes towards life than those who eat a poor-quality breakfast or skip breakfast.
Go grains: Start with the basics
Grains such as wheat, maize, jowar, bajra, rice, oats and barley, especially in their whole-grain form, provide essential carbohydrates, fibre, and micronutrients that meaningfully contribute to a child’s nutritional needs. Ready-to-eat cereals made with whole grains offer fibre and are often enriched with key vitamins and minerals, supporting daily nutrient needs with convenience.
Fruit magic: Colour, flavour, nourishment
Fruits do far more than add natural sweetness. Seasonal choices like berries, guava, apple, banana, and kiwi elevate the nutritional profile of the breakfast bowl.They bring fibre for better gut health and vitamin C, which enhances the absorption of plant-based (non-heme) iron — a key consideration in growing children.
Nuts and seeds: Small ingredients, big benefits
Almonds, walnuts, pistachios, flaxseed, and chia seeds contribute healthy fats, protein, and fibre. They also improve texture and satiety, adding crunch and mouthfeel without overwhelming the bowl.
Balanced breakfast bowls for busy mornings
The simple rule
A balanced breakfast should include items from at least three food groups:• Grains• Dairy or lean protein (milk, yoghurt, eggs, lean protein)• Fruit or vegetables
Think 3–2–1
• Three food groups: milk or yoghurt + grains + fruit/vegetables• Two textures: crunchy + creamy• One fun topper: nuts, seeds, or a dash of cinnamon/cardamomThis formula makes breakfast enjoyable for children and easy for parents to assemble.
Front-load the protein
Milk or thick curd provides high-quality protein essential for growth. You may choose to boost it further with a spoon of peanut butter, a handful of nuts, or a sprinkle of seeds.Stay sweet-smart: Use fruit for natural sweetness. Flavour enhancers like cinnamon or cardamom elevate taste without adding sugar.
Encourage choice
Let children pick their toppings — two options are enough. This sense of choice often motivates them to finish their bowl.
Bowl ideas
1. Warm Milk + Whole-Grain Cereal with sliced banana and a sprinkle of chopped almonds for crunch.2. Curd–Milk Mango or berry Smoothie Bowl: Blend thick curd with milk and mango or berries, pour over muesli, and finish with chia seeds.3. Multigrain Flakes + Milk topped with chopped apples and a nut–seed crumble of almonds, walnuts, and flaxseeds.Nadiya Merchant, Associate Director – Nutrition, at Kellanova
