As our kids begin another school year, it is important to take time to incorporate a healthy breakfast as part of the routine. September 26, also known as Better Breakfast Day, provides the perfect opportunity to make sure our breakfasts are nutritionally balanced for whatever the day may bring.
As adults, we should eat when hungry and honor our hunger signals. However for kids, who may not be able to get a snack in the middle of math class, breakfast is a must. Breakfast is important for kids by supporting growth and learning. It is important for kids to eat breakfast so they can learn throughout the morning.
One of the largest constraints to breakfast is time. Our mornings are busy and we need breakfasts that are fast and easy. Here are our healthy solutions for a better breakfast:
If you are looking for a simple, on-the-go breakfast, look no further than trail mix! While trail mix is typically thought of as snack, depending on the ingredients, it can be a nutritionally balanced breakfast. To learn more about trail mix, please checkout our Trail Mix blog.
If you have a little more time, but not much, traditional cereal is an excellent option. Breakfast cereals are healthier today than ever before! Not only are breakfast cereals fortified with vitamins and minerals that our growing children need, they are also a source of whole grains and fiber. When choosing a breakfast cereal, make sure it is while grain, fortified with vitamins and mineral, and contain less than 10 grams of sugar per serving. Many cereal companies have reformulated breakfast cereals to contain less sugar.
When serving breakfast cereals, opt for cows or soy milk! Unfortunately almond, coconut, rice, pea, and flax milks do not contain the same amounts of protein as cow and soy milk. Protein is an important part of breakfast, if you serve breakfast cereals with almond, coconut, rice, pea, and flax milks, be sure there is another source of protein in the meal.
Toast with nut or seed butter is another good option that is balanced with protein. For the best nutrition, make sure the bread is whole grain!
If you have time to meal prep on a Sunday before the week or the night before, preparing whole grain muffins paired with a string cheese stick is perfect when in a hurry. If your family likes oats, you can also make instant oatmeal in the morning or overnight oats the night before! Oats are a whole grain and source of fiber which supports heart health and gut health!
If you have plenty of time in the morning, an egg-based breakfast is a great option. You can even boost the nutritional value of breakfast by adding veggies to scrambled eggs, omelets, and quiche.
As you settle in to school routines including family meals and bedtime, don’t forget the importance of breakfast in the morning! Featuring ingredients from our budget friendly Our Family brand items, give these overnight oats a try for a great start to any day:
Easy Overnight Oats
Ingredients
- 1/2 cup Our Family old fashioned oats
- 1/2 cup Our Family milk of choice or Full Circle non-dairy milk of choice
- 1/4 cup Our Family Greek yogurt
- 1/2 cup fresh fruit of choice such as berries, diced pineapple, or sliced banana
Instructions
- First, add oats to container of choice and gently stir in milk.
- Next alternate layering 1 to 2 tablespoons of yogurt and fruit on top of the oats.
- Cover with a tight lid and refrigerate overnight. In the morning, enjoy!
"This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition."
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.
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