three quick breakfast ideas for kids
It’s that time of year – SCHOOL!! Providing breakfast will set your child(ren) up for success! Eating breakfast feeds our brain and improves behavior and performance at school, while leading our bodies to a healthy weight. Key ingredients to a good breakfast: A whole grain with fiber + a protein rich food + calcium food source. (The fiber and protein help us feel full until the next meal arrives; the calcium food source is a great opportunity to build up our bones!) Three quick breakfast ideas:
- Choose: 100% whole wheat toast, 100% whole wheat English muffin or 100% whole wheat waffle Pair with: 1 egg, natural peanut butter (& a little jelly), lean meat, or low fat cheese Drink: low fat milk or calcium fortified juice On the go: Make the sandwich ahead of time. Drink the beverage at home and eat the sandwich on the way!
- Choose: Cooked cereal rich in protein (>3 grams fiber/serving) or unsweetened cereal rich in fiber (>3 grams fiber/serving) (My kids sometimes choose Lucky Charms - make it a mixture and add plain Cheerios for the extra fiber and less overall sugar) Pair with: fresh or dried fruit on top; applesauce to the hot cereal; low fat, high fiber granola Drink: low fat milk or calcium fortified juice On the go: Baggie it the night before! Or, make the hot cereal in a coffee cup and bring on the way!
- Choose: yogurt (Greek will add extra protein while boosting your calcium intake!) Pair with: fresh/dried fruit with low fat, high fiber granola Drink: water, low fat milk On the go: make the night ahead in a container and eat on the way. Add granola in the morning.
Bottom line: Breakfast IS important and truly key to a good start of the day. Be sure to include the key ingredients in your child’s first meal of the day. Please refer to my blog, What’s for Breakfast, for more tips. Check out Dayton Children’s Pinterest Board, Kids Recipes and Nutrition Tips, for more breakfast ideas pinned!