For those of
us whose kids attend public or private schools, we begin the
"back-to-school" process some time between the end of August to early
September. That's not to say that we haven't enjoyed the time off from
early wake up calls or the time we spent together "vacationing" at
home. Vacation, hmmmm, the funny thing is, when the kids
are on vacation, it doesn't feel like vacation to me- my idea of
vacation consist of a beach, no cleaning, no cooking; but that's just
me. Anyway, by the end of the Summer break I have to admit that
even I am looking forward to the first day of school. During the
school year we keep certain routines that make life a little less
complicated, plus I think the kids look forward to seeing their friends
again, meeting their new teachers and for some, making new friends. (photo by lsco72)
One of my concerns for kids these days is their eating habits. Some eat too much, others not enough, and some simply eat all the wrong foods. I've shared in detail how we, adults, are role models for our kids and how they really do learn from our habits, the good and the bad. Everyone should know by now that the most important meal of the day is breakfast. This meal sets the tone for the rest of the day; how we feel, what we eat next, and how we perform physically and mentally. When we don't supply our body with fuel, like a car, we will eventually stall. Kids spend a long time in classrooms and running from one room to another carrying heavy back packs, they need their fuel. Enough with the excuses already, I've heard them all and most kids learn to make up their excuses from others. Here's a list of my favorites:
1. I'm not a morning person
2. I'm not hungry in the morning
3. I don't like to eat so early
4. I don't have time
(photo by Manchester Monkey)
Well, eating breakfast is not about being a morning person. Eating is not about feeling hunger pangs. Time is relative. Preparing the night before, getting up a bit earlier, and having quick grab-n-go foods available will take care of the time issue. No one said kids have to eat a full 3 course meal for breakfast, but a well balanced meal consisting of fruit, dairy, carbs and protein will most certainly help the child perform better and retain more of they learn at school.
The Alliance for a Healthier Generation states that "Children who eat breakfast are more likely to have better concentration, problem-solving skills and hand-eye coordination." I don't know of a parent out there who doesn't want that for their children. I copied their tips for a Healthier Breakfast below, but to read more on the report visit the website linked above.
These sum up our usual breakfast meals:
- Oatmeal in an Instant
Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn’t already pre-sweetened. Sweeten it with raisins or fresh fruit. My kids like to add honey, preserves, and bananas to this meal.
- Smoothie madness
Blend frozen fruit (bananas and berries are great), low-fat or fat-free milk, and 100% fruit-juice for a quick, tasty breakfast smoothie with lots of nutrients. Smoothies are a favorite in our home. We like to add some plain or vanilla yogurt for a creamier, more filling meal.
- Go 100% whole grain
100% whole-grain, fiber-containing cereals served with low- or fat-free milk are a healthier alternative to sugary cereals. Whole-wheat muffins with smashed banana are easy and tasty as well. Mini-bagels with peanut butter make a quick take-along meal.
- Eggxactly!
Boil, scramble, or poach eggs and serve on whole-wheat toast - they're packed with nutrition and, in appropriate portions, are great for kids. We keep 1/2 dozen of these already hard boiled and ready to go.
- Toaster Treats
Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar apple sauce or sliced bananas instead of syrup. Although I prefer home-made, these can be a life saver especially because you can match them up with their favorite fruit and a glass of milk for a complete meal.
- Go Nutty!
Spreading peanut or almond butter on whole-grain toast is a great to get both protein and fiber. YES!!
- Go Fruity
A fresh fruit cut up with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium. Mix in a hand-full of granola or favorite whole-grain cereal to add a little crunch.
- Try All-Fruit Spreads
Instead of butter or margarine on toast, try all-fruit spreads, fruit butters, or even sliced bananas or strawberries. My daughter blends her strawberries then pours over pancakes, waffles, or toast.
- Bagel Classics
Try a whole-wheat or sunflower seed bagel with low-fat cream cheese or peanut butter. - Breakfast On-the-Go
Don't have time to eat breakfast at home? Keep whole-grain mini bagels on-hand or muffins, nuts and dried and fresh fruits that can be taken in the car (apple slices and bananas are also easy and not too messy!) There are plenty of protein bars that work great as a last resort meal for kids. Do a little research and make sure you are staying low on the sugar, high on the protein.
Some final thoughts...
* Let the kids come up with some ideas the night before;
have them set the table with anything non-perishable and all the tools
they'll need to eat the next morning.
* Sometimes it's fun and more appealing to have a little
fun with the food-- make a parfait in a fancy glass with yogurt, fruit
and cereal or granola; decorate the plate with fruit; throw in a little
whipped cream;
* EAT WITH THE KIDS if at all possible- talk about the upcoming day. The kids will be more likely to eat if you eat with them.
What do you do to prepare for the rest of the day? What are your kids favorite morning meals? I look forward to your thoughts and ideas for kid and teen-friendly breakfast meals.
Stay Well,
