Breakfast is an essential meal that provides the energy and nutrients needed to start the day. A balanced breakfast should include a mix of protein, whole grains, and fruits or vegetables to support sustained energy and focus. Simple options like eggs with whole-grain toast, oatmeal topped with fresh fruit, or a smoothie with yogurt and spinach can be both nutritious and quick to prepare. Prioritizing a healthy breakfast sets the tone for better eating habits throughout the day.
It can be challenging to get kids ready and fed before school, childcare, or a day full of activities, but breakfast is an essential meal. Here’s how to make a healthy breakfast part of your morning routine.
Why is Breakfast Important?
Breakfast provides the body with the fuel it needs to start the day. Kids who eat breakfast tend to have healthier eating habits and are more physically active, both of which help maintain a healthy weight.
Skipping breakfast can leave kids feeling tired, irritable, and unfocused. In the morning, their bodies need to refuel after a night of sleep, and without breakfast, their energy and mood may dip by midmorning.
Breakfast also helps regulate body weight by jump-starting metabolism, the process by which the body converts food into energy. Some studies suggest that metabolism is more efficient in the morning than at night. Those who skip breakfast may:
- Snack more throughout the day.
- Overeat during later meals.
- Eat late at night, which can contribute to weight gain.
Breakfast and Brain Power
What kids eat for breakfast is important too. To boost nutrition, focus on meals rich in whole grains, fruits or vegetables, and protein, and low in added sugar. Eating a nutritious breakfast can:
- Help kids get more fiber, calcium, and other important nutrients.
- Improve school performance, memory, and attention.
- Lead to better grades and higher scores on standardized tests.
- Reduce absences in kids who participate in school lunch programs.
How to Make Breakfast Happen
Mornings can be busy, but these tips can help ensure your kids get a healthy breakfast:
- Stock up on healthy options.
- Prepare the night before: Set out dishes, cut fruit, or prep ingredients.
- Get up 10 minutes earlier to have more time.
- Involve your kids: Let them help plan or prepare breakfast.
- Have grab-and-go alternatives: Fresh fruit, low-sugar cereal, yogurt, smoothies, or trail mix work great on busy mornings.
If your child isn’t hungry first thing in the morning, consider packing a breakfast they can eat later, like fresh fruit, nuts, cereal, or a half peanut butter and banana sandwich.
Be mindful of what you serve for breakfast. Though toaster pastries and some breakfast bars are quick and appealing, they often lack nutritional value and are high in sugar and calories. Always check nutrition labels before adding these items to your cart.
Also, check if your child’s school or daycare offers breakfast, which may be free or discounted for families with limited incomes. If your child eats breakfast away from home, encourage them to make healthy choices.
Breakfast Ideas to Try
A balanced breakfast with whole grains, protein, and fruits or vegetables doesn’t have to be limited to traditional options. Here are some creative ideas:
- Whole-grain cereal with low-fat milk, topped with fruit or nuts.
- Whole-grain waffles with peanut butter or ricotta cheese and fruit.
- Whole-wheat pita stuffed with hard-boiled eggs and fresh spinach.
- Oatmeal with nuts, fruit, and cinnamon.
- Half a whole-grain bagel with peanut butter and fresh fruit.
- A smoothie with low-fat milk or yogurt, fruit, and wheat germ.
- A vegetable omelet with whole-wheat toast.
- Cucumber slices and hummus in a whole-wheat pita.
- Lean turkey and tomato on a toasted English muffin.
- Leftover rice with chopped apples, nuts, and cinnamon.
- A whole-wheat tortilla with shredded cheese, microwaved and topped with salsa.
Set a Good Example
Remember, kids learn by watching. Show them how important breakfast is by making time for your own morning meal each day.