It’s that time of year again when parents breathe a collective sigh and most children, a collective moan. Average back-to-school mornings in many households are busy, and therefore breakfast usually falls short.
Research shows that kids who eat breakfast are more likely to have higher test scores in school, concentrate better with problem-solving skills used in reading, writing and math and have healthier body weights. Get the school year off to a great start by making breakfast a part of it and give kids (and grown-ups) the get-up-and-go they need to start the day.
Smart breakfast choices should include two or three food groups. Protein and fiber are excellent choices for breakfast as they are digested slowly and will help your kids feel full longer and stay satisfied. In fact, one study has shown that teens who ate a protein-rich breakfast were less hungry and ate fewer calories at lunch.
- Good protein breakfast choices: peanut butter or other nut butters, walnuts, almonds, sunflower seeds, eggs, hard-boiled eggs, string cheese, low-fat yogurt, low-fat milk (including chocolate or strawberry milk), drinkable yogurt, lean ham and sliced deli meat.
- Good fiber breakfast choices: choose a whole grain cereal with at least three to five grams of fiber, Fiber One chewy granola bar, Kashi bars, whole grain bread or English muffins, Western bagel, banana, orange, apple, strawberries.
Ready-To-Go in One Minute
Don’t have enough time in the morning to eat breakfast? Here are three quick grab-and-go breakfast ideas that take less than one minute to prepare.
Sweet Banana-Almond Breakfast
2 tbsp almond butter
1 sandwich thins, halved, toasted
1 banana, sliced
1 tsp agave nectar
Spread almond butter over each half of toasted sandwich thin.
Top with sliced banana and drizzle with agave nectar.
Strawberries and Cream Breakfast
2 tbsp light plain cream cheese
1 sandwich thin, halved, toasted
2 tbsp strawberry preserves
2 large strawberries, sliced
Spread cream cheese evenly over each toasted sandwich thin half.
Spread strawberry preserves over cream cheese layer.
Top with sliced strawberry.
Protein-Packed Parfait
1 tsp chia seed
Honey vanilla Greek yogurt
¼ cup fresh blueberries
2 tbsp granola
Stir chia seeds into yogurt.
Top yogurt with blueberries and granola.
