A new school year means a fresh start. To give your children the energy to tackle every challenge that comes their way, consider another fresh start — at the breakfast table.
Sugary cereals and toaster pastries may be convenient, but they lack the staying power to help kids focus throughout the day. Instead, aim for a balance of carbohydrate, protein and healthy fat.
“Carbohydrates give kids the energy they need to power through their day,” says Laura Ilg, Summa Health dietitian. “Protein is also a very important component of breakfast; it helps to keep muscles strong and keeps kids feeling satisfied. Healthy fats give kids energy and make them feel fuller longer.”
Ilg recommends carbs such as whole wheat toast, oatmeal, high fiber cereals and a variety of fruits;
protein sources like eggs, cheese, lean ham, yogurt or nut butters; and fats such as nuts, nut butters and healthy oils like canola or olive oil.
The U.S. government’s MyPlate method (choosemplate.gov) is a good guide, according to Lindsay Bailey, a pediatric clinical dietitian for Akron Children’s Hospital.
“The MyPlate method includes filling half your plate with fruits and vegetables, leaving a quarter of the plate for whole grains and starches and a quarter of the plate for lean protein,” she explains. “Including a protein and at least one or two other food groups is a good start for a balanced breakfast.”
Breakfast by Age
The carb-protein-fat breakfast formula is a good rule of thumb for all ages. When considering a child’s age — toddler vs. elementary vs. high school — the main difference is the amount of food needed.
“Portion sizes for toddlers are much smaller than that of a high schooler or even elementary school child,” says Jennifer Willoughby, a registered dietitian at Cleveland Clinic Children’s Hospital. “An elementary school child may have one cup of cereal in the morning, while the younger age range should have a half cup. It’s also important to consider how early your child is eating and what they will be doing after. An older child who is going to a sports practice or work will need more fuel than a younger child who is not involved in physical activities.”
Ilg adds it’s important for children to get proper amounts of calcium and iron in their diets; these needs become greater as they grow. High calcium foods include milk, cheese, yogurt, spinach, broccoli, etc. Foods that are rich in iron include whole grains, iron-fortified cereals, nuts, beans, red meats and poultry, she notes.
Create a No-Fail Plan
Mornings often are hectic, even for the most organized parents. To ensure there’s time for a healthy breakfast, consider prepping the night before, or rely on a quick, convenient menu.
“Prepping the night before makes for an easy morning; have fruit cut and portioned out for parfaits and smoothies, make hard boiled eggs ahead of time, or try overnight oats,” Bailey says. “If prepping the night before isn’t an option, opt for an easy, on-the-go breakfast such as peanut butter toast with banana, or homemade trail mix with whole grain cereal, dried fruit and nuts.”
Use extra time on weekends to hard boil a dozen eggs or pre-package and freeze smoothie ingredients so they’re ready to pop into the blender, Willoughby recommends.
Despite your best efforts, some kids still can be breakfast-resistant, claiming they’re not hungry or, in the case of toddlers, simply not cooperating at the table. A little creativity can go a long way, Bailey says.
“For younger children, cut food into fun shapes or try fruit skewers,” she adds. “Children can have fun ‘eating the rainbow,’ which is a way to encourage a variety of colors and a healthy plate. On-the-go teens can make whole grain ‘waffle sandwiches’ filled with peanut butter and fruit preserves or try homemade breakfast sandwiches with eggs, cheese and turkey bacon or sausage on whole grain bread.”
“For little ones, a slice of whole wheat toast with peanut butter and banana slices in the design of a smiley face is a way to make them happy and healthy,” says Ilg. “My toddler loves high fiber cereal with ‘treasures’ inside (different types of berries or raisins). For older kids, try an English muffin with almond butter and low sugar fruit spread or Greek yogurt with fruit and crumbled walnuts.”
Encourage teens who claim they aren’t hungry to sip a smoothie or protein shake. “Have them make a list of fruits and even veggies they might like in a smoothie and then add ice, Greek yogurt, a little milk and blend it up,” Ilg adds.
By fine-tuning your family’s breakfast, you’ll ensure that kids — and parents — have the proper fuel to power them through the day.
Is your family stuck in a breakfast rut? Try these recipes for a fun and healthy morning meal.
Omelet Muffins: Serves 8
Ingredients:
n 3 whole eggs plus 10 egg whites (or 2 C egg substitute or 8 whole eggs)
n 1/4C low fat shredded cheese
n Optional add-ins: turkey
sausage, turkey/ham, diced
pepper, diced onion, diced tomato, chopped spinach
step-by-step:
Preheat oven to 350 degrees. Spray a muffin tin with cooking spray. Lightly beat eggs in a bowl. Add cheese and your choice of
add-ins, then whisk together.
Pour egg mixture into muffin tin. Bake until puffed and cooked through, about
15-20 minutes.
Breakfast Pizzas: Serves 4
Ingredients:
n 4 whole grain English muffins, toasted
n 8 large tomato slices
n 4 hardboiled eggs,
cut into slices
n Grated parmesan cheese
n Oregano
step-by-step:
Place eight muffin halves on a cookie sheet. Layer one tomato slice, followed by three to four slices of egg, on each muffin half. Sprinkle halves with cheese and oregano. Place under broiler for two to three minutes, or until cheese is melted.
Recipes recommended by Jennifer Willoughby and Laura Ilg.
