We have all heard that breakfast is the most important meal of the day, but this is especially true for children. Starting the day with a high-quality, nutritious meal can instantly put your children in a good mood and give them better concentration for all those hours of learning. But research shows that eating breakfast every day also has long-term effects, including decreasing the risk of obesity.
Here are 4 steps to getting the most out of your breakfast.
1. Choose whole grains. Whole grains offer protection against diabetes, cancer, and stroke. Excellent breakfast choices include millet, quinoa or amaranth porridge, granola, spelt muffins, whole-grain waffles, sprouted grain bread, oatmeal, or kasha.
2. Add lean protein. Protein is a part of every cell in your body and plays many different roles in keeping you healthy. Good choices include organic low-fat dairy products, soy or hemp milk, organic turkey sausage, organic eggs, and protein powders or bars.
3. Add fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, fiber, and disease-fighting antioxidants and should be part of every healthy breakfast.
4. Add healthy fat. Your body needs fats to stay healthy. Dietary fats are not only essential for most metabolic functions, we also need them to help absorb fat-soluble vitamins A, D, E and K. It actually doesn’t take much fat to synthesize these vital nutrients – just a handful of nuts or a quarter of an avocado will do the trick.
Are you thinking that all that is too much? It’s really not. Here are some easy breakfast ideas that your kids (and you) will enjoy, and they include all of the above.
Yogurt Parfait: In a tall glass, layer 3/4 cup organic yogurt, 4 Tbsp granola, 1/2 cup berries, and 1 Tbsp walnuts. It’s delicious!
Breakfast Burrito: Quickly scramble eggs and place in a whole grain wrap. Add a little cheese, 1/4 avocado and tomato. Roll and go!
Overnight Oatmeal: This delicious recipe is one you can make the night before for those hectic mornings.
Photo from here, with thanks.