The Silvan way

Breakfast sets the tone for the day. For adults, it’s about starting off with steady energy, clarity, and nourishment. For toddlers, it’s about fueling rapid growth, supporting brain development, and building lifelong eating habits. The challenge? Making one breakfast that works for both without preparing two completely different meals.

This blog post —centered on whole, minimally processed, nutrient-dense foods—offers the perfect framework for family breakfasts that feel good, taste good, and nourish everyone around the table.

Nutritional needs: Adults vs Toddlers

ADULTS

Protein for muscle maintenance and satiety.

Healthy fats for hormones and brain function.

Complex carbs for steady energy.

Micronutrients like fiber, antioxidants, B vitamins, vitamin C, vitamin D, magnesium, and iron.

TODDLERS

Higher fat needs for brain development (avocado, whole milk yogurt, oily fish, nut butters). – From 12 months, fat intake should be limited to 30-40% of daily energy.

Protein for growth (eggs, beans, meats, lentils). – 5-20% of daily energy intake.

Complex carbs for steady energy (fruit, oats, sweet potato). – Should make up the largest amount of the diet, 45-65% of daily energy intake.

Toddlers micro-nutrients to prioritize:

• Iron: meat, beans, lentils, leafy greens.
• Vitamin D: sunlight, eggs, fortified dairy (or supplement).
• Calcium: dairy, fortified alternatives, greens, sesame. (700mg per day recommended)
• Omega-3 fatty acids: salmon, sardines, chia, flax.

What Toddlers Should Avoid

• Excess salt – their kidneys are still developing.
• Added sugars – linked to poor dental and metabolic health.
• Caffeine – keep your tea and coffee separate.
• Choking hazards – whole nuts, uncut grapes, hard raw veg (always serve age-appropriate textures).

Family Breakfasts that work for both

The trick is to cook one main meal and adjust portion size, seasoning, and texture for your toddler. For example:

• Adults might enjoy avocado toast with chili flakes; toddlers can have mashed avocado spread on soft toast fingers.
• You may serve a green smoothie with flax and protein powder; your toddler gets a simpler version with yogurt and banana.

When toddlers eat what their parents eat, it fosters connection, reduces picky eating, and sets the tone for a lifetime of healthy food relationships.

Breakfast meal recommendations

• Granola bowl / weetabix with berries: (For lighter breakfasts)
  • Adult: 100g Greek yogurt, 1tsp local honey, 50g Granola, fresh berries
  • Toddler: 1 weetabix, 100-150ml whole milk, chopped fresh berries or banana
• Avocado and Scrambled egg
  • Adult: Add Chilli flakes for some spice
  • Toddler: Mashed avocado, cook eggs well-done in butter, no seasoning needed
• Smoothies
  • Adult: Create a smoothie the same as your toddler, add protein powder, flax or cacao as a boost.
  • Toddler: Fruit, yogurt, nut butter, and greens
• Waffles / pancakes
  • Adult: Create a batter by combining 2 eggs, 1 banana, 2 tsp of any flour, and raspberries (4 small waffles/pancakes), cook in pan or waffle maker and top with extra fruit and yogurt
  • Toddler: Waffles or pancakes can be topped with fruit compote or mashed berries

Practical tips for busy mornings

Meal prep: Soak oats overnight, chop fruit, or boil eggs ahead.

Batch cook: Pancakes or frittata muffins freeze well.

Stock a breakfast pantry: Keep oats, nut butters, fruit, and yogurt on hand.

Family-style serving: Place toppings on the table and let toddlers choose, encouraging independence.

Conclusion

Planning breakfasts for both adults and toddlers doesn’t need to be complicated. By leaning into the whole food movement, you can create meals that nourish everyone—without cooking twice.

A whole food breakfast fuels growth, focus, and energy, while also creating those slow, connected family moments around the table. One meal, shared together—that’s the real win.

In the coming weeks I will be continuing posts on the topic of planning meals for adults and toddlers, thanks for reading.