Get a Jump Start With a Healthy Breakfast
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Collapse ▲Help your child get a “jump start” each school day by providing easy and healthy breakfast choices. Breakfast really is the most important meal of the day. According to the Academy of Nutrition and Dietetics, breaking an overnight fast with a balanced meal can make a significant difference in over health and well-being, especially for children and teens. Eating a smart breakfast can help improve behavior and school performance. Children should fuel their mornings with food from the different food groups. Grains made with whole-grain flours such as whole-wheat flakes, whole-wheat bread or whole-grain waffles contain carbohydrates for energy and provide dietary fiber, as do fruits and vegetables. Including protein foods such as eggs or
Canadian bacon or low-fat yogurt from the dairy group can help keep them full until lunch.
Even though mornings can seem chaotic and a race to beat the tardy bell, there are healthy breakfast options available. Whether your family rises to the occasion or hits the snooze button a few times, consider some of the following meals to help fuel your child for the day. If you wake up on time….enjoy scrambled eggs served with turkey bacon, fruit and whole-grain toast. Or try popping a whole-grain waffle in the toaster and topping it with applesauce or fresh berries. Complete the meal with a glass of ice-cold milk.
If you hit the snooze button one time, try an English Muffin sandwich with low fat cheese and sliced ham. Warm the sandwich in the microwave and grab an apple to complete the meal. Another quick option would be a snack size container of low-fat vanilla yogurt, topped with berries and granola.
If you hit the snooze button three (or more) times, you can still break the fast…..try instant oatmeal. Look for varieties with less added sugar and just add boiling water, stir in dried fruit and slivered almonds. Or have a peanut butter sandwich on whole grain bread and grab a banana to-go on your way out the door. Another option is getting organized the night before. You could try some overnight oats or a
brown bag breakfast: grab a banana or apple, a bag of trail mix made with whole-grain cereal, almonds and dried fruit such as mango, pineapple or apricots. Because it doesn’t have to be refrigerated, you can go ahead and toss it in their bookbag to be eaten on the way to school, once they arrive at school, or during morning snack time.
If breakfast from home just isn’t feasible, then certainly encourage your child to eat breakfast at school. Clay County School Nutrition provides “free” breakfast to all students, regardless of grade or school. The menus can be found at www.clayschools.org. They offer a variety of daily menu options including hot or cold breakfast choices, low-fat milk, juice or fruit.
Regardless of what works best for your family’s morning routine, make plans now to help your child have a great school year by “jump starting” each day with good nutrition!
Kimberly Terrell, MHS, RDN, LDN
Registered Dietitian and Family Consumer Science Agent with N.C. Cooperative Extension