Breakfast: The Key to Growing Up Healthy
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Breakfast is one of the most important meals for growing children. Studies show that breakfast eaters tend to have higher school attendance, fewer tardies, and fewer hunger-induced stomachaches in the morning. They also perform better academically — scoring higher on tests, concentrating more effectively, solving problems more easily, and showing better muscle coordination.
Children who eat breakfast are also more likely to maintain a healthy weight and meet their calcium needs. Whether your children eat at home or at school, be sure they start every day with a nutritious breakfast!
Whip Up a Quick and Easy Morning Meal
Start your child’s day off right with a balanced breakfast that includes a variety of nutrient-dense foods. Try some of these quick and easy options:
- Peanut butter spread on whole-grain toast
- Grits and eggs
- Porridge with ginger and cinnamon
- Fried rice omelet
- Iron-fortified cereal with milk or a fortified non-dairy alternative and banana slices
- Instant oatmeal topped with chopped walnuts and sliced strawberries
- Lentil and rice crepe, plain or stuffed with potatoes and chutney
- Smoothie made with milk or fortified non-dairy alternative, spinach, frozen banana, and nut butter
- Parfait with layers of yogurt, whole-grain granola, and blueberries
Make a Breakfast Bar
Let your kids build their own breakfast with a “breakfast bar.” Similar to a salad bar, it includes a variety of foods to mix and match. Kids love creating their own combinations by mixing, stacking, and organizing ingredients. No matter what nutritious combos they choose, they’ll enjoy the sense of control a breakfast bar provides.
Here are some ideas to include:
- Whole-grain cereals, waffles, tortillas, bread, or English muffins
- Peanut butter
- Yogurt
- Cottage cheese
- Olives
- Jam
- Variety of sliced fruits (bananas, strawberries, papaya, passion fruit)
- Cooked apples or fruit compote
- Cheese slices
- Chopped nuts (cashews, pistachios, etc.)
- Raisins and dried cranberries
- Milk or soy milk
- Hard-boiled eggs
If Breakfast at Home Isn’t an Option
If eating breakfast at home isn’t possible, find out if your child’s school offers a breakfast program. You can also pack a breakfast-to-go that they can eat on the bus or once they arrive at school.
By ensuring your children eat a nutritious breakfast each morning, you’re fueling their growing bodies and minds for a successful day ahead!
By: Rhoda Mallari, RD
Source: EatRight.org
