Healthy Breakfast Ideas
by Elizabeth Ward, MS, RDResearch shows that kids who eat breakfast fare better in school, and have a healthier diet, says Sheah Rarback, M.S., R.D., a pediatric dietician at the University of Miami School of Medicine. Eating breakfast promotes proper growth and maximizes school performance, too. That's because it's usually easier for breakfast-eaters to meet their daily nutritional needs.
Breakfast is often a victim of the a.m. time crunch. "Face it, breakfast is the one thing you can skip when you're in a hurry," laments Rarback. Simplify your morning routine with these eight tips from Rarback, and the American Dietetic Association:
1. Finish homework and pack school bags at night.
2. Decide what your children will wear to school before going to bed. Locate lost shoes for the next day.
3. Get up 15 minutes earlier.
4. Give up morning television and computer games.
5. Have healthy foods on hand. Shop for breakfast foods with your kids, taking into account personal preferences.
6. Set out cereal the night before. For a younger child, fill a zip-lock bag with her portion; she adds milk in the morning.
7. Allow older children to use the microwave oven. Most breakfast foods can be prepared in five minutes, or less.
8. Let kids eat in the car, or while walking to school.
Breakfast doesn't have to be an elaborate or sit-down ordeal. Coax breakfast skeptics with these fun -- and healthy -- suggestions that they can eat on the run.
1. Split a bagel. Layer each half with peanut butter and raisins. Bring along a carton of milk.
2. Warm up leftover pizza; serve with fruit juice.
3. Combine a soft pretzel, string cheese, and fresh fruit.
4. Pair up a container of yogurt, half a bagel, and fruit juice.
5. Microwave a frozen pancake, spread with peanut butter, top with sliced bananas, and roll it up.
6. Layer one or two slices of turkey breast and one slice of cheese on a tortilla. Serve with fruit juice or a piece of fruit.
7. Concoct a breakfast parfait with layers of fruit yogurt, sliced fresh fruit, and crunchy cereal.
8. Swirl applesauce and raisins into a packet of hot oatmeal. Serve with a cup of milk.
9. Combine in blender until frothy: 1/2 cup lemon yogurt, 1/2 cup milk, a dash of vanilla extract, and two ice cubes. Complement with a slice of whole grain toast.
