School has been in session for about a week. I know we all have the best intentions as the school year starts to have healthy breakfast and lunch every day for the kiddos. But after the first week, things head south in the health department, because life is just busy. Keep the school year consistent by making a healthy breakfast part of it (for parents and kids). Breakfast is truly the most important meal to eat. Studies show 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
§ Have healthier body weights
§ Have lower blood cholesterol levels
Follow the 3R’s to help your kids make healthy breakfast choices.
Rev Up Metabolism
Breakfast simply means to “break-the-fast”. Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast.
Reach For Protein and Fiber
Smart breakfast choices should include two or three foods groups. Include protein and fiber in your breakfast to keep you feeling full longer and less likely to overeat calories later in the day.
Good protein breakfast choices: peanut butter or almond butter, 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, South Beach 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 ten quick grab-and-go breakfast ideas that take less than one minute to prepare.
- Fiber One chewy bar, drinkable yogurt.
- Wrap string cheese with slice of DiLusso deli ham; wrap buttered whole grain bread around meat and cheese, 100% grape juice.
- Clif Kid twisted fruit rope, yogurt.
- Spread peanut butter on toasted whole grain waffles or Hint of Salt Triscuits, chocolate milk.
- Hard-boiled egg, tomato juice or spicy V8 juice
- Mini bagel with Laughing Cow cheese, orange.
- Cinnamon oatmeal with a handful of Sun Maid raisins, single-serve milk chug.
- Breakfast-in-a-bag: whole almonds, golden Sun Maid Raisins, Kashi Heart to Heart cereal, and chocolate Chex. Mix and pre-portion ahead of time in snack-size bags.
- Breakfast parfait: layer strawberry yogurt, grape nuts and sliced banana, or stir 2 tablespoons powdered peanut butter into vanilla yogurt, top with crushed graham crackers.
- Breakfast taco: ¼ cup Hy-Vee 2% milk. Shredded Cheddar cheese on a Hy-Vee flour tortilla. Microwave 30 seconds; roll while warm. Add salsa, if desired. 4 ounces of 100% juice.
Bottom line: Don't skip the healthiest part of the day!
~Crazy
