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Healthy Breakfast before Going to School

For some parents, prepackaged food seems to be a convenient way to serve breakfast before kids leave for school, however if you take a look at the food label, prepackaged food may contain an excess of fat, sugar and salt. These foods, most of the time, carry little or no nutritional value.

There are benefits to having breakfast for everyone in the family. Studies have shown that kids’ performance at school improves after having breakfast. Test scores are higher, concentration is better, and school attendance improves. These benefits apply to adults as well, as concentration helps for a better job performance and less sick days away from work.

Selecting the right foods for breakfast provides energy for the body and the brain. Preparing breakfast should not take long if you organize the night before and keep your meals simple.

Here are quick, easy and balanced breakfast ideas to start your family on a healthier path:

  1. Blueberries and cottage cheese topped with granola and honey.
  2. Mix beaten egg with cut up spinach (fresh or frozen), cook in microwave for 45 seconds. Eat with whole wheat toast.
  3. Sliced cheddar cheese on whole wheat bread with tomato and lettuce.
  4. Oatmeal: Three tablespoons of oatmeal, one teaspoon of sugar, one cup of water or milk (regular, soy, or almond milk), stir and put in microwave for one or two minutes. This dish can be partly prepared the night before by putting dry ingredients in a zip lock plastic bag. Just put in a bowl adding the water or milk before placing in microwave the next day. A variety of fresh and dried fruits can be added to the cooked cereal.
  5. Boiled eggs; just add one or two pieces of whole wheat bread.
  6. Egg salad prepared the night before. Smash hard boiled eggs and mix with mayonnaise and yellow mustard.  Add sweet relish to taste or roasted peppers cut up in small pieces.
  7. Reheat leftovers from dinner.
  8. Drinks: milk and water are the preferred beverages. Prepare fresh fruit juice the night before by blending fresh fruit in season. Fresh juices can be made from watermelon, blueberries, strawberries, peaches, and pears. If purchasing juice make sure 100% juice is selected.

It is important to have breakfast yourself; be a role model. Breakfast should not be complicated; a little bit of planning can help you and your family becomes healthier and more successful at school and work.

Sources:
The Importance of Eating Breakfast http://edis.ifas.ufl.edu/pdffiles/FM/FM17400.pdf
Healthy Eating: Change Up your Breakfast http://edis.ifas.ufl.edu/pdffiles/FY/FY129800.pdf
Raising Healthy Children: Begin with Breakfast http://edis.ifas.ufl.edu/pdffiles/FY/FY115300.pdf

 


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