Since school is in full swing and schedules are busy, now is the time to ensure your child gets a healthy start to their morning. This post will give you many breakfast ideas, for home, on the go, and post-morning sports so your student is ready for the day.
An array of breakfast options pictured with eggs, fruit, cereal, and yogurt.
A balanced breakfast incorporates protein, complex carbohydrates, and healthy fats. It can also include dairy and fruit. These macronutrients will promote brain function, keeping blood sugar stable until lunchtime. If your student has morning athletics, it will provide a pre- or post-workout meal. It can be a meal on the go for those who have difficulty getting ready on time.
The problem with so many breakfast foods marketed to kids is that breakfast has become a dessert, loaded with sugar and fat. A bowl of cereal with milk is quick and easy, but be sure to look for ones with minimal (6 grams or fewer) added sugar and some fiber, thus made with whole grains. Check the label for added sugar and fiber content.
Some examples:
Whole Grain Original Cheerios
General Mills Kix
General Mills Corn Chex
Post Grape Nuts
Brown Rice Krispies
Better yet, opt for old-fashioned oatmeal with milk and berries. Quick oats work well, just not the pre-sweetened packets (with added sugar and fruit). You can sweeten it with a drizzle of honey or maple syrup. Or try overnight oats that you can grab and go.
Fiber and complex carbs can come from whole wheat or whole grain toast, English muffins, or tortillas. These can be topped with eggs or nut butter and fruit. This combination gives protein and fiber.
Whole grain toast and bagels with a variety of toppings such as eggs, fruit, veggies, and nut butter which make a wholesome breakfast.
Yogurt smoothies made with plain Greek yogurt or a yogurt parfait with cereal, fruit, and nuts can be a nice change from milk and cereal.
If you have time to scramble eggs, throw in some chopped veggies and top with avocado for healthy fats, or make breakfast tacos. Egg muffins can be made in advance and frozen for 2 months or refrigerated for 5 days.
A tin of egg muffins which can be loaded with veggies, made in advance, and frozen.
Whole grain muffins made with fruit and vegetables can be made in advance and frozen, then thawed in the fridge overnight.
Consider making whole-grain or whole-wheat pancakes or waffles to freeze. These can be topped with nut butter and berries rather than butter and syrup. There are several mixes available, making it more convenient, such as
Bob's Red Mill Protein Pancakes or Kodiak Power Cakes, among others.
Stack of breakfast rollups made with ham and cheese and rolled in a thin pancake. Anything can be put into a pancake or tortilla and rolled into an easy-to-eat sandwich.
If there is an hour or two before morning practice, toast or an English muffin with peanut butter, fruit slices, banana, or a cup of chocolate milk will hold your athlete until they can eat after practice. Fruit with dry cereal is another option.
Post-workout breakfast ideas:
Fruit and yogurt smoothie or yogurt parfait
Cheese sticks with fruit
Peanut butter sandwich with milk
Hard-boiled eggs with toast or muffin
Chocolate milk
Milk and cereal
Overnight oats
Cottage cheese with toast and fruit
Tortilla rollup with turkey and cheese
Rethinking breakfast and a little advance planning will optimize morning nutrition.
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