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Build a Nutrition-Packed Breakfast

A nutritious breakfast (not to mention lunch, snacks and dinner) is important for everyone no matter their age, but it is especially critical for children and teenagers. The first two decades of life are ones of remarkable growth and change, and proper nutrition is essential to fuel this transformation from babe-in-arms to adult.

A few things to consider:

  • Studies have shown that children who regularly eat breakfast are more likely to meet their recommended dietary intake for vitamins and minerals.

  • When children skip breakfast, they do not typically make up the lost nutrients at other meals of the day.

  • Children who skip breakfast also tend to fill up on nutrient-poor snacks at school and they are less likely to consume the recommended servings of fruits and vegetables.

  • Research strongly supports the fact that breakfast positively affects cognitive function and academic performance in children.

  • Evidence also seems to suggest that eating breakfast is associated with less likelihood of being overweight.

  • A good breakfast not only contributes to physical health, it also supports emotional stability and mental alertness.

  • Breakfast also helps promote regular meal patterns and consistent energy intake.

Building Your Ideal Breakfast Menu

The ideal breakfast should have lots of fiber and whole grains, some protein and healthy fat, and as little added sugar as possible. In other words, a good balance of healthy carbohydrates, protein and good fats.

Tips for a nutrition-packed breakfast:

  • Include a protein.

  • Choose breakfast cereals with high fiber and low sugar.

  • Choose whole grain cereals, such as muesli or oatmeal.

  • Add protein to your cereal with nuts, seeds, yogurt or milk.

Is your breakfast low on protein? Add one of these protein sources every day:

  • Eggs, cooked any way you like them

  • Unsweetened yogurt or cottage cheese with berries

  • Refried beans spread on whole grain toast or tortillas

  • Nut butters

  • Burritos with eggs or beans and cheese on whole grain tortillas

  • Breakfast steaks, lean pork chops or turkey bacon

  • Chicken or vegetarian breakfast sausage

  • Hummus on whole grain or corn tortillas

  • Nuts added to oatmeal, yogurt or cereal

  • Tempeh

  • Scrambled tofu

  • Unsweetened kefir

  • Cheese sticks

  • Cream cheese on whole grain crackers

Want tips for a fun and healthy lunch?