Why is breakfast important?

Breakfast fuels you up and gets you ready for the day. It can be tough to get kids fueled up in time for school, daycare, or a day of play. But it’s important for everyone to get fueled up.

Kids who eat breakfast tend to eat healthier overall and are more likely to participate in physical activities which are two great ways to help maintain a healthy weight.

Moods and energy levels can drop by mid morning if you don’t eat at least a small morning meal.

Morning meals kick-start the body’s metabolism, which is the process by which the body converts the fuel in food to energy.  When the metabolism gets moving, the body starts burning calories.

Breakfast Brain Power

It’s important for you and your kids to have a breakfast every day, but what you eat in the morning is just as important.

Healthy breakfast foods can help boost attention span, concentration and memory. Healthy meals should include whole grains, fiber and protein, they should also be low in added sugar.

It can be difficult to make a healthy breakfast happen when you’re rushing to get yourself and the kids ready in the morning and get out of the house. Here are some easy, quick, healthy suggestions:

Breakfast sandwiches: use whole-grain breads, pitas, rolls or tortillas:

  • Egg/egg white, cheese with turkey sausage
  • Banana Dog (peanut butter, banana, and raisins)
  • Breakfast Taco (ground turkey, shredded cheese – top with salsa)
  • Bagel with cream cheese topped with strawberry crisps (Mmm)
  • Peanut butter and jelly stuffed with banana crisps – YUMMY!
  • Pita stuffed with sliced hard-cooked eggs and spinach

Other Breakfast ideas:

  • Whole-grain cereals or shredded wheat (top with low-fat or almond milk and your favorite flavor of fruit crisps for added flavor and nutrition)
  • Whole-grain oatmeal (top with your favorite flavor of fruit crisps and/or cinnamon for added flavor and nutrition)
  • Whole wheat toast or whole grain bagels (top with peanut butter and banana crisps or cream cheese and strawberry crisps)
  • Vegetable omelet
  • Low-fat muffins made with whole-grain cereals, such as oatmeal or bran (mix in any flavor of your favorite fruit crisps for added flavor and nutrition)
  • French toast, waffles, or pancakes – use wheat or whole-grain varieties (top with no added sugar syrup, peanut butter, ricotta or fruit.)
  • Brown rice with chopped apple crisps, nuts, and cinnamon – top with low fat or almond milk, serve warm
  • Fruit smoothies
  • Yogurt (top with granola, fruit crisps or nuts)

If kids aren’t hungry first thing in the morning, be sure to pack a breakfast that they can eat a little later on the bus or between classes. Fruit crisps, dry cereal, nuts, or a combination of all to make a delicious trail mix are easy to make and for kids to take along.

Set a good example for your children, don’t skip breakfast!

 

Resources: Kidshealth.org

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