We all experience “morning madness” — whether it’s a time crunch, picky eaters or kids without morning appetites, many things can make for a stressful morning. Breakfast, however, is really an important meal. Research shows that breaking an overnight fast with a balanced meal can make a significant difference in overall health and well-being, in particular for children and teens. Eating a smart breakfast can help improve behavior and school performance according to the Academy of Nutrition and Dietetics.
The good news is that healthy breakfast options are available no matter what morning hurdles you face. Make time for your morning meal with these simple solutions.
If You Hit the Snooze Button One Time, try:
English Muffin Sandwich: Toast a whole-grain English muffin. Put low-fat cheese and sliced deli ham on the toasted muffin. Warm the sandwich in the microwave to melt the cheese. Grab a piece of fruit for a complete breakfast.
Breakfast Tacos: Scramble and cook eggs or egg whites. Serve eggs with beans on a tortilla. For additional toppings, add salsa and low-fat cheese.
Classic Cereal Gets an Upgrade: Cut up some fresh fruit and add to an unsweetened breakfast cereal.
Yogurt Parfait: Layer yogurt with fresh or frozen fruit and granola or whole grain cereal.
If You Hit the Snooze Button Three (or More) Times try:
Instant Oatmeal: Look for varieties without added sugar and just add boiling water. Stir in dried cranberries and almonds.
45-Second Scrambled Eggs: Put eggs and a splash of milk in a bowl, whisk it up and put it in a microwave for 30 seconds. Stir and put back in for another 10 seconds.
Peanut Butter Sandwich: And, grab a banana while you’re at it.
Cream Cheese on Whole-Grain Bread: Try it on a bagel or tortillas.
30-second Smoothie: Blend low-fat milk, frozen strawberries and a banana for a quick smoothie to enjoy with a bran muffin.
If Your Time is Tight in the Morning, Get Organized Ahead of Time:
Ready-Set-Go: The night before, make a breakfast plan and have everything ready to go.
Brown Bag Breakfast: Grab a banana, a bag of trail mix made with whole-grain cereal, nuts and a favorite dried fruit like diced apricot, pineapple, mango, or raisins.
If Your Picky Eater Needs Coaxing:
Banana Dog: Spread a couple of tablespoons of peanut or almond butter on a whole-grain hot dog bun. Peel a banana, place inside the bun and eat it like a hot dog.
Toast with Peanut Butter: Use whole-grain toast to boost fiber and use peanut butter for a morning protein boost.
Not So Sugary Cereals: Substitute low-sugar, whole-grain cereals and pair with fresh or frozen berries.
Fresh Fruit: bananas, kiwi, pears, apples, mangoes, melon, grapefruit or whatever is in season.
Dinner for Breakfast Foods: The best breakfast for kids is the breakfast they’ll eat, and they certainly don’t need to be traditional American breakfast foods.
With these easy and family-friendly healthy breakfast tips, you can help your family rise, shine and get ready for a busy day.
Article released September 13, 2021
