Healthy Breakfasts for Your Children - Part II
Healthy Breakfasts for Your Children: Part Two
Written by: Samantha McCarthy, MS, RD/LDN
Two weeks ago I discussed the importance of breakfast for your children. Now that the information has set in and everyone is getting back into a routine again, let’s talk about the do’s and don’ts when it comes to breakfast.
The Don’ts
One of the worse things you can do in the first meal of the day is load up on sugar. Unfortunately, our typical breakfast foods are nothing but sugar: cereals, flavored oatmeal, yogurt with M&M’s on top, waffles, pancakes, muffins, donuts, pop tarts, granola bars, and more. While most of these options are quick and easy, they are also quick and easy for your children’s bodies to digest. That means that by the time they arrive at school, they are probably feeling pretty hungry again. Their blood sugar drops and then they are ready for a nap, not for learning. This is not the purpose of the first meal of the day.
Your first meal of the day should be one of the largest and most nutritious meal. You want your kids to feel satisfied, energetic, and focused at school. These sugary breakfast options will do the opposite. So avoid going for the easy option and follow the do’s below.
The Do’s
A quality breakfast before school should contain lots of fiber, protein, and healthy fats. Carbohydrates are recommended, but it should be from a naturally occurring sugar like in fruit and dairy or from a whole grain like whole wheat bread. But, you don’t want a breakfast with just carbohydrates. Adding in protein and healthy fats will fill up your children more and give them sustained energy to get them through the busy school day. Good protein sources should be included from foods like eggs, dairy, beans, nuts, or lean meats. Healthy fats should also be included. Examples include: nuts, nut butter, avocado and vegetable oils.
Now that we know what to include in a healthy breakfast, here are some examples:
- Scrambled eggs with a little shredded cheese, whole grain English muffin with peanut butter, and a glass of milk
- Whole grain waffle with peanut butter and banana on top
- Plain oatmeal with a little honey, cinnamon, and fresh or frozen berries mixed in
- Plain yogurt with diced fruit and honey mixed in
- Overnight oats – take dry oats and place them in a cup or jar, add some milk, top with some fruit and soak it in the refrigerator overnight
- Egg muffins with a piece of toast with almond butter – to make the egg muffins, scrambled 10 eggs in a large bowl with a little milk. Pour into 12 muffin tins. Add diced veggies and cheese. Bake at 350 for about 25-30 mins. Reheat in the microwave when ready to consume. Great if you don’t have time to cook eggs in the morning for the kids
- High fiber and high protein cereal (at least 5 grams of both) with milk and fruit
- Cottage cheese with fruit
- Smoothie made with plain, greek yogurt and fruit