The Academy of Nutrition and Dietetics offers several tips for making every breakfast a healthy breakfast along with ideas to make it easy for busy families.
Some mornings, a healthy breakfast can seem like a tall order for a busy family. With teeth to brush, shoes to find, bags to pack and lunches to grab, a healthy breakfast can get lost in the shuffle or replaced with not-so-healthy options. According to the Academy of Nutrition and Dietetics
, breakfast isn’t just a nice part of the routine; it can impact your family’s whole day:
“Eating breakfast can help improve behavior and school performance, as well as foster a healthy weight. On the other hand, skipping breakfast is a no-brainer, quite literally. When children skip breakfast, their brains and bodies suffer all day long.”
The Academy of Nutrition and Dietetics offers several tips for making every breakfast a healthy breakfast
along with ideas to make it easy for busy families:
Start With Some Powerful Protein
Go lean with protein choices: a slice or two of Canadian bacon, an egg, a slice of deli meat or cheese, a container of low-fat yogurt or peanut butter on toast. Think outside of the breakfast box: microwave a quesadilla on a wheat tortilla with black beans or enjoy a tofu scramble with chopped vegetables and grated mozzarella cheese.
Add in Nutrient-Rich Whole Grains
Whole grains provide an extra nutrition punch. They have more fiber and nutrients, plus they tend to digest more slowly for longer lasting energy. Serve kids whole-grain cereals like oatmeal. Or try whole-grain breads, muffins, waffles, pancakes or rolls to help the family rise, shine and get ready for a busy day.
Get Fresh with Fruits (and Vegetables)
Go with fresh fruit: bananas, kiwi, pears, apples, mangoes, melon, grapefruit or whatever’s in season. Canned options (pineapple or mandarin oranges) and frozen fruits (blueberries and strawberries) are great in yogurt parfaits. How about chopped vegetables in an omelet or a refreshing glass of vegetable juice?
Make It Routine
Here are three ways to help fit a breakfast bonanza into your family’s morning routine.
Get organized the night before. Make a breakfast plan as you clean up from dinner. Set the table with bowls and spoons for cereal. Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it’s all ready to cook in the morning.
Keep breakfast simple. On busy days, get the family going with something as quick as a bowl of whole-grain cereal with a banana.
Pack your breakfast to go. If there’s no time to eat at home, pack a nutritious option to eat in the car or bus. Busy teens can grab a banana, granola bar or a bag of trail mix and a carton of milk. Also, check out the breakfast options available at your children’s school.
Don’t be afraid to rely on restaurants for a healthy breakfast on the run or when a special treat is on the schedule. Participating Healthy Dining restaurants serve dietitian-recommended menu choices like these that the whole family can love: