You may have heard that breakfast is the most important meal of the day, but why? The adjustment The team spoke with a registered dietitian to learn more about the ins and outs of breakfast.
Why is breakfast important and what does it do for your body?
Breakfast is the first opportunity for our body to recharge after a night without food. That’s why it’s called “breakfast” – breaking the fast!
Just like you fill up your car with gas to drive it, we need to eat breakfast in the morning so that we can start the day with energy. Our body uses energy in the form of blood glucose. When we wake up in the morning, our blood sugar levels are usually low. When we eat breakfast, we allow our blood sugar to rise and provide energy to our cells.
Expert tip: Try incorporating protein, fat, and carbohydrates with a little fiber into your breakfast to ensure you (and your child) are satisfied and ready to conquer the day.
Do you have any advice for people who struggle to find time to eat breakfast?
While breakfast is important, it can also be difficult to incorporate this meal when your morning is rushed.
You can try making breakfast items one day a week and packing them for the rest of the week (boiled eggs, muffins, egg cups, etc.).
Expert tip: There’s nothing wrong with incorporating convenience into your breakfast routines.
What are some things on nutrition labels you can look for when you don’t have much time for breakfast?
When looking for quick dishes to serve for breakfast, remember to try pairing a protein with a carb and/or fat. It doesn’t have to be complex!
Something as simple as a piece of whole wheat toast with peanut butter and bananas will provide protein, fiber, fat and carbohydrates.
Expert tip: Keep it simple, give your kids choices, and focus on the little things you can do to provide healthy, easy breakfasts.
Looking for some easy, quick and nutritious breakfast ideas? Discover them:
- Cottage cheese and berries. Opt for cottage cheese and milk with a certain percentage of fat to be sure it’s not a “fat-free” breakfast. Children need fat to feel full and it is also very important for their brain development.
- Easy parfaits. Have Greek yogurt, peanut butter, banana or other fruit, and whole grain granola. Don’t hesitate to add cocoa powder or a little honey. This breakfast is easy, fun to prepare with the kids and offers a winning combination of proteins, fats, carbohydrates and fiber.
- Breakfast smoothie. Use a blender to blend ½ cup Greek yogurt, 1 cup frozen strawberries, 1 banana, 1 cup milk, 1 teaspoon honey, and a handful of spinach (if desired) with ice until until the mixture reaches the desired texture.
- Homemade energy balls + a glass of milk. Mix together 2 cups old-fashioned oatmeal, ½ cup peanut butter, ½ cup honey, a pinch of cinnamon and ½ cup dark chocolate chips. Mix, refrigerate the mixture for 15 minutes or until firm, then portion into 1-2 inch balls.
- Overnight Oatmeal. In a jar, mix ½ cup old-fashioned oatmeal with ½ cup fruit (fresh or frozen) and ½ cup plain Greek yogurt. Add 1 tablespoon of nut butter and 1 tablespoon of chia or flax seeds with cinnamon, honey to taste, a little lemon juice and water to fill the jar. Let sit overnight, garnish with more fruit/nuts when serving. Oats are great for a quick and delicious breakfast or even an on-the-go energy boost.
- Eggs and toast. Make hard-boiled eggs with whole-grain toast. Add nut butter or fruit to top the toast.
- More cheese, please. Grab a cheese stick, along with a low-sugar muffin and some fruit to make a complete breakfast! Adding protein to a favorite carbohydrate can help your child feel full throughout the morning.
- Breakfast burritos. Scramble a few eggs and place them in a whole-grain tortilla shell. Top with cheese and other toppings of your choice like salsa or sour cream. Feel free to add more flavor and protein by including your favorite meat like ham, steak, ground beef or ground turkey.
- Apple cookies. Cut the apples into thin slices and remove the core. Top apple slices with nut butter, dark chocolate chips, and whole grain granola to make a fun yet nutritious apple cookie. Pair these cookies with a glass of milk for an extra boost of protein and dairy.
- Banana and walnut butter roll. Lay a whole grain tortilla shell flat and spread a layer of nut butter. Top the tortilla shell with thinly sliced banana pieces, roll up like a burrito and enjoy.
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Published in
Children, Family medicine, Healthy lifestyle, Nutrition, Parenthood
