Breakfast is the most important meal of the day
While the summer can offer a break from the usual sleep schedule, screen time restrictions, and studies, it can also throw off breakfast schedules. Now that school is back, it is time to make sure that breakfast is also back on the agenda.
However, mornings can get hectic and breakfast can drop off the list of priorities. Studies have shown that breakfast can help kids stay focused throughout the day, balance blood glucose for sustained energy, and maintain mood. Therefore, it is important that we take steps to ensure that breakfast is a success not only for the kids but parents as well.
Building a Better Breakfast
Protein plus fiber equals a winning combination for a building a better breakfast. These two nutrients provide the needed boost to help stay focused throughout the day. Protein keeps satiety, stabilizes blood sugar, and supports muscle development. Fiber aids in maintaining digestion and also helps kids stay fuller longer until lunchtime.
Good sources of protein include:
- Eggs
- Tofu
- Cheese
- Nut Butters
- Greek Yogurt
- Dairy Beverage
- Cottage Cheese
Good sources of fiber include:
- Oats
- Granola
- Whole Grain Bread
- Fruit
- Chia and Flax Seeds
Time Saving Tips:
Prep Ahead
Hard-boil eggs once or twice per week; store in the fridge for grab‑and‑go protein. Overnight oats also are a great quick and easy breakfast that can be made ahead of time.
Freeze It
Breakfast burritos made with scrambled eggs, black beans, and veggies can be pre-made, put in the freezer, and reheated.
Egg Muffins or Frittatas
Bake mini egg and vegetable muffin cups over the weekend and refrigerate to enjoy throughout the week.
Recipe Ideas!
Featured video!
Homemade Granola
Sausage Muffins
Rise and Shine Parfait
Make Ahead Breakfast Sandwiches
Avocado Toast
Reference –
Orange County Register
– Dana Gardner, Registered Dietitian, MS, LD/N
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