Back-to-school season is in full swing. Now that the pencils and notebooks have been bought, it is time to think about healthy breakfasts to fuel your children for a successful academic year. Students who regularly eat a healthy breakfast achieve better grades and higher test scores, especially in mathematics, and spend more classroom time on-task. Do you know what to include in a healthy breakfast?
According to the 2015 Dietary Guidelines, about 80% of Americans do not eat the recommended amount of fruit, vegetables, or dairy. These food groups are often replaced with added sugars, saturated fats, and sodium. Breakfast is a great opportunity to replace these less healthy choices with whole foods! Whole foods provide nutrients not always found in sugary alternatives. Simple changes to your usual breakfast can add a nutrient-packed punch to the start of your day!
Dairy products contain protein and calcium to support strong bones and muscles, especially important for growing children. Whole grains provide carbohydrates to give children the energy they need to power through a long school day. Whole grains also contain fiber, which promotes a healthy heart and keeps you feeling full. Include fresh fruits and vegetables to maximize fiber content and keep your students focused on learning instead of being hungry! Fruits and vegetables also provide a wide array of vitamins and minerals essential to the diet. It is important to eat a colorful selection of different fruits and vegetables to get them all. Fruits and vegetables support a healthy immune system to fight those back-to-school germs.
It may be back-to-school season, but adults can reap the same benefits of eating a healthy breakfast! Anyone can prepare a quick and affordable breakfast for the whole family without sacrificing good nutrition. Try some of the following ideas to kick off a great day at school and work!
The simplest way to improve your breakfast is simply to add fresh fruit! Fruit is a great topping for cereal, oatmeal, or yogurt. Check out this USDA page to see which fruits are in season. Add nuts and seeds to include heart-healthy fats and increase fiber. My favorites are almonds and sunflower seeds, but try flax, chia, and hemp seeds as well! Make sure to drink the milk in your cereal to get fortified vitamins and minerals that might have washed off the cereal. Lactose-free, almond, rice and other milk alternatives work too!
Many easy-to-make options come in a whole grain variety. Changing to whole wheat toast, waffles, and english muffins increases fiber and energy-producing B vitamins. Top with avocado and pair with a glass of milk to include multiple food groups.
Smoothies and overnight oats are great options for on-the-go families. These breakfasts can be prepared the night before and refrigerated overnight. I eat these all the time because I can include my own favorite ingredients and hide fresh vegetables in my smoothies!
For slower-paced mornings, try your hand at making an omelet or breakfast taco. Eggs provide protein and taste great with spinach, cherry tomatoes, bell peppers, and lots of other veggies.
Remember, breakfast doesn’t always have to be eggs, toast, and cereal. Don’t be afraid to mix it up and try a protein bar or trail mix for an on-the-go breakfast. Breakfast is also the perfect time to finish the leftovers from last night’s healthy dinner.
Make it a habit to break the fast and eat a healthy breakfast this school year and your children, and their grades, will thank you!