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Nutrition Tips

Breaking the Bad Breakfast Habit

Healthy Breakfasts for Children

A healthy, balanced breakfast in the morning can help improve behavior and school performance, as well as foster a healthy weight. On the other hand, when skipping breakfast, children’s brains and bodies suffer all day long.

Time is always a barrier. Let’s face it, it can be hard to drag the kids out of bed in the morning, get them dressed and to the school bus on time, let alone making time for breakfast. And for those parents with jobs, getting oneself ready in the morning just adds to the morning rush.

Ideas For a Quick and Healthy Breakfast
  • Toast with melted cheese, or add some veggies by turning it into a ‘breakfast pizza.’ Use 100% whole wheat bread, then add a few sliced mushrooms, sliced tomatoes, or very finely chopped broccoli. Top with shredded cheese, and toast until melted.
  • Toasted whole grain bagel with peanut, almond or cashew butter.
  • Easy breakfast roll-up: Fill a tortilla wrap with cottage cheese and a few slices of fresh fruit. Roll up and enjoy.
  • Rocky Mountain Toast: It’s not just for camping anymore. Using a cookie cutter, cut a round hole in a slice of whole wheat bread. Heat 1 tsp of olive oil in a pan, then place bread in the center. Crack 1 egg directly into the hole, flip and cook until the egg is cooked though. Top with melted cheese if desired.
  • Oatmeal with chopped nuts: Any plain or reduced sugar instant oatmeal will do. When preparing the oatmeal with hot water, add ¼-1/2tsp cinnamon and 2 Tbsp finely chopped pecans, almonds, or walnuts for added protein and fiber. For children with textural issues, simply mix in some almond flour for added protein.
  • The shake: This is especially easy for anyone with a good blender, or a magic bullet, Ninja, or similar single serve blender. Use a combination of milk or any non-dairy beverage (such as almond, coconut, or rice milk), fruit, flax seeds, and even vegetables. Get creative and find your favorite. ½ of an avocado or 1 Tbsp almond butter will add some extra creaminess and will help keep them full longer.
Good luck!

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