by Patti Ghezzi<\/p>\n
We all know breakfast is the most important meal of the day. When we\u2019re trying to get kids to the bus stop without leaving behind homework, lunch, or a field trip permission slip, it\u2019s easy to offer them a pastry on their way out the door. Something a little more nutritious will give them the fuel they\u2019ll need to get through the day. We have some easy breakfast ideas to help start the school day the right way.<\/p>\n
\u201cKids really do need a good breakfast,\u201d says Julia Turner, an Atlanta-based dietitian who specializes in helping families with nutritional challenges due to special needs, allergies, and sensitivities. \u201cThey have to be fueled to do what they need to do at school….They\u2019ll have more mental and physical energy.\u201d<\/p>\n
A good breakfast includes protein, which helps with brain function. A little fat and carbohydrates are also good for starting the day right. And if you can slip in a small amount of green vegetables, you get extra credit. Here are some of Turner\u2019s favorite easy and healthy breakfasts.<\/p>\n
Make something ahead of time that can be frozen and then heated and served quickly. Turner\u2019s kids love chicken pancakes<\/strong>. In a blender, combine a chicken breast (raw or cooked), two raw eggs, and a little salt or cinnamon. Drop by spoonfuls onto a skillet and press into little pancakes. Fry on each side until done. It may sound peculiar, but Turner\u2019s kids love it. \u201cIt\u2019s a cross between a chicken nugget and a pancake,\u201d she explains.<\/p>\n Oatmeal<\/strong> is another traditional favorite, though the instant kind can be overwhelmingly sweet. Top unsweetened or lightly sweetened oatmeal with almonds and berries. If your child likes oatmeal, experiment with other grains such as quinoa flakes or cream of buckwheat.<\/p>\n For a treat that tastes almost like junk food, prepare cream of buckwheat<\/strong> and pour into a loaf pan. Refrigerate overnight. The next morning, slice and fry it in a healthy oil, such as grapeseed oil. Top with fruit or melted cheese. \u201cYou can fry these in a fair amount of oil and make them really crispy, like a fritter,\u201d Turner says. \u201cIf you\u2019re using high-quality fat, you\u2019re turning them into health food.\u201d<\/p>\n (If your child craves something sweet, look for less-refined sugars<\/strong>, which enter the bloodstream more slowly. Agave nectar is a good choice, as is grade B maple syrup, which is less processed than grade A.)<\/p>\n Turner is a huge fan of smoothies<\/strong>. \u201cThis is a good opportunity to sneak in vegetables,\u201d she says. Try fresh or frozen berries, half a frozen banana, milk or almond milk, a handful of baby spinach, and a touch of agave nectar. For a truly A-plus breakfast, add a little coconut oil and a scoop of brown rice protein powder.<\/p>\n The old breakfast standby of cereal<\/strong> can be a good choice if you reach for the right box. Try an unsweetened brand and sweeten it yourself at home. Look for a brand that isn\u2019t overly processed and lists ingredients you can pronounce and understand. Turner advises being wary of \u201cprotein enriched\u201d cereals. These may be high in soy protein, which is more difficult to digest.<\/p>\n Some kids will devour a previous night\u2019s leftovers<\/strong>, such as spaghetti and meatballs. They may enjoy it cold or at room temperature, saving you even more time.<\/p>\n A bagel and cream cheese doesn\u2019t offer much in the way of protein. Give a bagel a protein boost<\/strong> by adding a couple of strips of turkey bacon, roast beef, chicken, or thinly sliced turkey. Choose a whole-wheat bagel. Swap a nut butter for the cream cheese.<\/p>\n Some kids prefer to eat breakfast a little later. \u201cMy kids aren\u2019t always hungry right when they wake up,\u201d Turner says. \u201cBut they may get hungry later on.\u201d Let them take their breakfast to go so they\u2019ll have it when their stomach growls. She suggests sending kids out the door with a roll-up<\/strong>, a whole-wheat tortilla stuffed with egg salad, chicken salad, or deli meat and cheese. You can sometimes get away with sneaking in some finely chopped baby spinach.<\/p>\n For busy families, breakfast is an easy thing to skip, especially if your child\u2019s class gets the first seating in the cafeteria, which may be as early as 10:30 a.m. But if school starts at 8:30 in the morning, that\u2019s two hours of running on fumes from the night before if you\u2019ve skipped breakfast. Many teachers emphasize the most complex and important concepts first thing in the morning.<\/p>\n Enlist your kids in helping plan for breakfast. If they have a say in what you offer, they\u2019ll be more likely to eat it. Some parents tend to skip breakfast, too. Model good behavior by making a smoothie for yourself as well as your kids, or simply modify these easy breakfast ideas to appeal to your own tastes. You might even find yourself digging the chicken pancake.<\/p>\n Originally posted in 2009 and updated regularly.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" A healthy breakfast lets kids do their best in school. Try these ideas to help children get the nutrition they need in the morning.<\/p>\n","protected":false},"author":1,"featured_media":16074,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[44,4207],"tags":[4223],"acf":[],"yoast_head":"\nEasy Breakfast Ideas: Cold Meals<\/h3>\n
Easy Breakfast Ideas: Grab and Go<\/h3>\n