The school year may be coming to a close, but that doesn’t always mean a lighter schedule. Between summer camps, soccer practice, and family vacations, you may find that your family is busier than ever, which can make it difficult to sit down and eat a well-balanced breakfast.
Study after study continues to show the importance of a healthy breakfast, which includes weight management for kids and adults, better test scores for children, and an overall healthier eating pattern, among other benefits.
Luckily, a healthy breakfast doesn’t have to mean a sit-down meal, and well-balanced breakfasts can easily be taken to go! Here are 10 healthy breakfast ideas for families on the go.
1) Peanut butter and banana sandwich: spread two tablespoons of peanut butter on a whole wheat English muffin or two whole-wheat waffles, and add a sliced banana to make a sandwich. For an extra source of potassium and fiber, sprinkle some raisins into the sandwich.
2) Egg sandwich: Make an egg sandwich using a whole-wheat English muffin or tortilla. Fill the sandwich with scrambled eggs and a slice of cheese or Canadian bacon, and a handful of spinach. Serve with a piece of fruit such as an apple or an orange.
3) Fruit and yogurt smoothie: In a blender, mix ½ cup yogurt, 1 frozen banana, ½ cup frozen fruit, and ½ cup of milk (add more liquid if needed). Blend and take to go!
4) Cereal to go: Pour one cup of low-sugar whole grain cereal into a baggie or Tupperware container, and drink a skim or soymilk box on the side. Serve with a piece of fruit such as banana or an apple.
5) Peanut butter and granola wrap: In a whole-wheat burrito, spread one tablespoon of peanut butter, one sliced banana, ½ cup sliced strawberries, and a sprinkle of granola. Add some cinnamon for added antioxidants!
6) Fruit and yogurt parfait: Mix 1 cup or container of low-fat plain yogurt with ½ cup berries (fresh or defrosted if frozen), slivered almonds, and honey.
Note: many yogurts with fruit on the bottom are high in added sugar, so buy a plain yogurt and add your own fruit and honey for sweetness.
7) Granola bars and fruit: Pair a granola bar (store-bought or homemade) with a banana and a milk or soymilk box. For extra protein, grab a container of peanut butter to go and spread on the banana or granola bar.
8) Overnight oatmeal: Mix ½ cup or one package of oatmeal with 1-cup water or milk, and add blueberries, walnuts, and maple syrup. Let sit overnight. The oats will soak up the water and “cook”. Pour into a container the next day and take it to go!
9) Breakfast pizza: Spread tomato slices and mozzarella cheese on a whole-wheat pita. Toast in a toaster oven or conventional oven until the cheese melts, and top with fresh basil.
10) Cinnamon raisin cream cheese sandwiches: Toast two slices of cinnamon raisin toast or a cinnamon raisin bagel and spread one slice or half with cream cheese, and one slice or half with jelly. Serve with a banana or apple on the side.
If you find you are still too short on time in the mornings to make breakfast to-go, you can prepare these breakfasts the night before for a grab-and-go! Be sure to keep any foods with meat or dairy in the refrigerator to maintain proper food safety.