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By Jane Harrison, R.D., HealthAtoZ Nutritionist
Getting your child's day off to a good start can be a tough task. Kids who eat breakfast tend to eat healthier overall and are more likely to get involved in physical activities. Breakfast can also keep their weight in check, help with concentration and keep them from feeling tired and irritable.
A healthy breakfast should include some protein, fiber-filled carbohydrates and healthy fat. This keeps kids feeling more satisfied and cuts down on their cravings for junk food. Breakfast pastries and sweetened cereals are just glorified candy. They offer little in the way of nutrition or sustained energy.
Short on ideas? Check out the examples below for suggestions that will please the whole family.
- Whole-grain cereal with fresh fruit and skim or low-fat milk. Choose cereals with at least 3 grams of fiber and no more than 8 grams of sugar. Add fruit or slivered almonds for some healthy fat and protein.
- Hot oatmeal made with skim milk. Use old-fashioned or quick oatmeal and cook in skim milk instead of water for a creamy taste. Add wheat germ plus a serving of nuts or stir in a tablespoon of peanut butter. Another option is to add 1 tablespoon of raisins and sliced banana. Sweeten oatmeal with maple syrup or sugar.
- Low-fat yogurt with fresh fruit. Add wheat germ or nuts if desired. Include a side of whole-wheat toast with natural peanut butter.
- Whole-wheat raisin toast, wheat bread or English muffin with:
- Low-fat cottage cheese sprinkled with walnuts or mixed with jam
- 1 to 2 tablespoons of all natural peanut butter and jam
- Low-fat cream cheese and jam
- Whole-grain waffles. Pop in the toaster and drizzle with maple syrup and your choice of fresh fruit, natural peanut butter, yogurt or cottage cheese.
- Eggs (1-2), made with 1 teaspoon of butter or cooking spray. Serve with whole-wheat toast or a whole-wheat English muffin topped with trans-fat-free margarine. For kids who like omelets, make them with their favorite vegetables.
- Smoothie: Create your own healthy breakfast shake. Below are two recipes.
1 frozen banana
1 tablespoon of natural peanut butter
1 cup of skim or vanilla soy milk
1/2 cup of vanilla yogurt
Blend and serve! Add ice if needed.
1/2 frozen banana
1/2 cup of frozen strawberries
1 cup of orange juice
2-4 tablespoons of protein powder
Blend and serve!
Time Savers:
- Keep your kitchen stocked with healthy breakfast options.
- Prepare the night before (gets dishes and utensils ready, cut up fruit, etc.).
- Wake everyone up 10 minutes earlier.
- Let your kids help plan and prepare breakfast.
- Have grab-and-go alternatives (fresh fruit, individual boxes of cereal, yogurt, smoothies or trail-mix) on days when there is little time to eat.
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