Help kids feel satisfied and do better in school with a healthy breakfast

Your child is complaining that they are starving by lunch time.  What can you do to help keep their tummies full so they can concentrate in school?

• Make sure they have breakfast every morning
• Add more protein rich foods to their breakfast and high fiber foods.

There is a great deal of evidence that eating more protein at breakfast will help satisfy their appetite.  There are other studies that show that students who eat breakfast do better on test and have better cognitive function, attention span and memory skills.

Foods high in protein:

• eggs
• greek yogurt (great in a smoothy!)
• low fat dairy foods like milk and cottage cheese
• lean meats
• handful of nuts and seeds (add to their cereal for some healthy crunch!)

Foods high in fiber

• 100% whole grain bread
• 100% whole grain or bran cereal
• fresh fruits
• vegetables
• whole beans

Combine the above choices you can make all kinds of healthy breakfasts that give your child nutrition and get them off to a healthy school year.

Some  healthy breakfast ideas:

breakfast burritos

vegetable omelets

smoothies

toast with cottage cheese and fruit

peanut and fresh fruit on toast

poached egg and whole wheat toast

What to avoid:  these high carb foods are higher in sugar and increase their appetite

• doughnuts
• sugary cereals
• white muffins
• white bagels
• sugary fruit juices (look at the food label you will be surprise at how much sugar they can have)

More resources for a healthy breakfast before school:

3 Simples Steps to a Healthy Back to School Article Start the school year with three "must dos" that will keep your child on a healthy track.

Healthy Kids Breakfast Article How Important Is Eating Breakfast For A Child?

What foods make a healthy breakfast for kids

Healthy cereals – don’t be fooled by deceptive marketing claims

Brain food for kids – national school breakfast week

We'd love to hear from you- Share your favorite healthy breakfast food ideas, comment  below!