Back to school means healthy breakfasts

It is back to school time and planning a healthy breakfast is key to getting your child off to a good start.   

The American Academy of Pediatrics states "breakfast is the most important meal of the day and will allow kids to maintain better focus through the day."

The reason breakfast is so important is because children have gone many hours since their last meal.  They are growing their bodies need fuel in order to function properly, especially the brain!  Kids need to be recharged in the morning with food so they are energized and their brain is ready to concentrate, focus, remember and learn.

Some studies have  even indicated that breakfast helps kids eat healthier throughout the day and keep their weight in check.

The worst thing a child can do is skip breakfast.  So build it into the morning routine with kids getting up with enough time to eat a healthy breakfast.

What makes a healthy breakfast?  We can look at the My Plate to see the components of a healthy breakfast

It starts with trying to incorporate foods from each of the food group.  At minimum, you want to have at least 4 out of the 5 food groups for a balanced meal.

• vegetables - vary the veggies and add different colors.  Vegetables are just plain great for your body fighting disease and helping the body grow strong and healthy
• protein - look for lean proteins, whole beans, nuts and seed.  Protein is so a key part of building new cells and help kids grow strong
• fruit - it is better to eat the fruit then drink it.  But many children love fruit juice so look for 100% fruit juice and limit it to 6 oz once a day.  That way they get all the vitamins and minerals but not all the sugar
• whole grains - look for 100% whole grains for lots of B vitamins and fiber
• dairy - low fat or skim milk or milk products for calcium and vitamin D

Here are some sample healthy breakfasts:

Breakfast 1 - scrambled eggs with vegetables topped with lowfat cheese, a glass of fruit juice and a whole wheat tortilla

Breakfast 2 - brown rice, slice of lean ham, sauteed vegetables, strawberries and a glass of milk

Breakfast 3 - a smoothie made of yogurt, fresh fruit, 1 egg with some sliced tomatoes and a whole wheat English muffin

More resources

Find meal plans for your child including vegetarian meal plans.