START THE DAY OFF RIGHT! Breakfast Ideas for Busy Families

Author: Vahista B. Ussery, MS, MBA, RDN, NHM Healthy Lifestyles Chair

 

Mornings can be chaotic, but before you run out the door with your kids, make sure they either ate a healthy breakfast at home or will have time to eat one at school. Breakfast is after all the most important meal of the day! Hungry kids cannot focus in the classroom.

Why Breakfast?

While you are sleeping, your body is still working and using energy, so when you get up, you need to replace that energy; hence break-the-fast! Now, you don’t want to replace that energy with just any food; we want wholesome nourishing foods that will fuel our bodies throughout the day. Breakfast is especially important for growing kids. Kids that eat breakfast are more likely to get fiber, calcium, and other essential nutrients. They also are more likely to maintain a healthy weight, succeed academically, and have fewer absences from school (1, 2).

 

Breakfast Ideas for Home

Provide a well balanced breakfast to your kids by including whole grains, lean proteins, and fruits or vegetables. Focus on whole natural foods, and watch added sugar content. Feeding our kids healthy foods will nourish their minds and bodies, and teach them proper nutrition. Kids that are taught healthy eating habits at a young age are more likely to carry those habits into adulthood (3). 

Let’s take a look at some examples of whole grains and lean protein foods that are good choices at breakfast. Mix and match these ideas with a side of fruit or vegetables for a well balanced meal.

Whole Grains:

  • Whole wheat bread

  • Whole wheat tortillas

  • Whole wheat English muffins

  • Whole grain muffins*

  • Whole grain pancakes or waffles*

  • Whole grain granola bar*

  • Whole grain cereals*

  • Oats

*Note: When purchasing these foods, look for brands with lower sugar content and recognizable ingredients. Typically, the shorter the ingredient list, the better.

Lean Proteins:

  • Eggs 

  • Nut or seed butter

  • Nuts or seeds

  • Beans

  • Cheese

  • Yogurt

  • Milk

 

Homemade Breakfast Ideas

Cooking allows you to control what ingredients go into your food, enabling you to create healthier breakfast items. I realize not everyone has the time or culinary confidence, but I encourage you to give it a try! Below are some easy recipe ideas:

Make these recipes the day before:

Make these recipes the day of:

  • Fruit (and vegetable) smoothie 

  • Hot oatmeal with fruit, nuts, and a little honey

  • Whole wheat toast with nut butter and sliced strawberries or bananas

  • Avocado toast using whole wheat bread

Make these recipes in advance and freeze:

 

Healthy Breakfast at School

This year, ALL children are eligible for free breakfast and lunch, which is a great benefit! School meals look different than what we ate growing up. In 2010, the Healthy Hunger Free Kids Act made a lot of healthy changes to school meals, requiring whole grain rich foods, more fruits and vegetables, and limits on sodium and saturated fat (4).

Each day at breakfast, our students are offered whole grains, fresh fruit, and low-fat milk. Every child must select a fruit at breakfast, so encourage your child to select the fresh fruit over juice. 

School meal programs must balance nutrition and health with customer demand in order to keep their programs financially solvent, so some menu items are less healthy than others. Review the menu with your child the day before to encourage him or her to make the healthiest choice available. If your child wants cereal, tell them not to pour chocolate milk on top! Parent influence is very important.

Whether you provide breakfast at home or have your child participate in the School Breakfast Program, remember you are setting your child up for success at school for the day! 

What do your kids like to eat for breakfast? Share in the comments!

Author: Vahista B. Ussery, MS, MBA, RDN

Vahista is a registered dietitian nutritionist and chef and co-founder of To Taste, a culinary nutrition consulting company. She also is a mother of 2 young boys, including a kindergarten student at North Hi Mount. Vahista serves as the Healthy Lifestyles Chair for the PTA as well as the Co-Chair of Tarrant County Food Policy Council’s Children’s Health Group. She loves educating friends, family, and the community on nutrition and healthy cooking techniques.

Kristina Lundquist