The Daily Herald Newspaper shared that parents are beginning to again contemplate carpools, homework and how to keep hectic mornings moving smoothly. Because we shouldn’t send our kids off to school without a healthful meal, we should start contemplating breakfast, too.
According to the Academy of Nutrition and Dietetics, two-thirds of teenage girls and half of teenage boys don’t eat breakfast, even though it has proved to be essential to help them focus and maintain energy levels in school.
There are three key nutrients that make up a wholesome breakfast.
- Provides concentrated energy for the body
- Constructs the brain
- Repairs tissue
- Keeps the body satisfied longer
2. Healthful fat
- Supplies energy
- Builds the brain
- Slows absorption of other parts of the meal, keeping the body satisfied longer
- Reduces risk of heart disease
- Lowers cholesterol
- Keeps the body full longer
Where to start
Serve any of these items with a side of fruit for a healthful breakfast.
- Scrambled (add veggies)
- Egg nest: whole grain toast with an egg fried in a hole in the middle
- Breakfast burrito: scrambled eggs and cheese in a whole-grain wrap
- Frittata (Make in advance and heat up a slice, or make as muffins so they’re easy to reheat, grab and go.)
- Green eggs and ham (Chop a handful of spinach into tiny pieces and toss with eggs before scrambling. Serve with a side of nitrate-free bacon or ham.)
- Start with a frozen banana
- Add any combination of fresh or frozen fruit (berries, pineapple, mango, cherries)
- For added nutrition, throw in a handful of greens (spinach, kale)
- For protein: 1 tablespoon nut butter, a handful of raw cashews or sunflower seeds, or ½ cup plain yogurt
- For a creamier texture: ½ cup almond milk or coconut milk
- Add water if needed until it blends smoothly Read more