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Three Simple Steps To A Healthy Breakfast, Everyday

on February 23, 2012

We’ve heard it over and over and over again, “breakfast is the most important meal of the day.”  While that is true for all of us, it is even more important for children, especially school age children.  Dozens of studies studies dating as far back as the 1950’s show that children who eat a healthy breakfast actually perform better in school and retain more information than those who do not.  But what qualifies as a “healthy breakfast”?  The consensus is that a healthy breakfast must contain the following.

1. Whole grain carbohydrates will provide them with the energy they need to kick start their day, look for foods which list the whole grains as one of the first ingredients.

2. Protein will help kids feel full longer and help them keep focused until lunch.  Look for protein sources from low fat/non fat dairy, eggs, nuts/nut butters, beans/hummus, leans meats/fish

3. Fiber will regulate blood sugar, preventing the spikes/drops caused by sugary breakfasts.  It will also help keep them satisfied until lunch.  Look for at least 3 grams per serving.

As a mom, I realize how difficult it is to get children dressed and ready to go in time for anything, so squeezing in a healthy breakfast is much easier said than done, but with just a little planning, it’s possible.  Here are a few quick breakfast ideas:

– Toast 2 whole grain waffles and make a sandwich with peanut butter, you can even add some sliced bananas or strawberries. I use Kashi 7 grain waffles which contain 7 grams of fiber and only 3 grams of sugar for two waffles.  You can pack them in a ziploc so they can eat it on the way to school with a milk box.

– Whole wheat pita filled with sliced hard boiled eggs (can be made in advance and refrigerated ) and shredded cheese

– Whole grain cereal mixed with fruit and yogurt instead of milk

I also try to make batches of healthy muffins and pancakes, always adding some wheat germ and flax or chia seeds for extra nutrition and fiber and freeze them for those days where we need breakfast on the go.

Sources:

http://www.npr.org/templates/story/story.php?storyId=5738848

http://kidshealth.org/parent/nutrition_center/healthy_eating/breakfast.html#

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One response to “Three Simple Steps To A Healthy Breakfast, Everyday

  1. […] Start the day with a healthy breakfast.  Smoothies, muffins, whole grain waffles.  Check out more ideas […]

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