17 Simple,Healthy Breakfasts

“Kids literally fast overnight, and their ‘tanks’ are empty when they wake up,” says Sally Kuzemchak, MS, RD, a Nutrition consultant in Columbus, Ohio and creator of the Real Mom Nutrition web site. “They need food to get their day off to the right start.”

In addition to providing energy and nutrients, the morning meal also prevents hunger that saps a child’s energy to learn and play. Breakfast eaters may have an easier time with weight control, in childhood, and as adults.
But parents are pressed for time, and many kids clamor for sugar-filled cereal and toaster treats.

The American Dietetic Association's recent State of Family and Physical Activity Report shows that breakfast is the meal kids miss out on most often.

“This is particularly disturbing, given the strong connection between breakfast consumption and increased school attendance, concentration, problem-solving ability, and less disruptive classroom behavior,” says Katie Brown, EdD, RD, national education director for the American Dietetic Association Foundation.
Here’s how to feed your family healthy breakfast every day, without the hassles.

17 Simple, Healthy Breakfasts

Nutrition experts say the best breakfasts offer nutrient-rich foods from at least three food groups, and include adequate protein. Protein helps to keep kids fuller longer, and protein-packed foods -- such as milk, yogurt, and eggs -- also supply vitamins and minerals.

Breakfast, or any meal for that matter, doesn’t need to be elaborate to be satisfying and nutritious. A bowl of whole-grain cereal with milk and topped with fruit is a fine choice.

If your child doesn’t go for traditional breakfast foods, don’t worry. No healthy food is off-limits for the morning meal.

Here are some suggestions for what you can reasonably prepare in a few minutes on busy mornings:

Frozen whole-grain waffle sandwich with sunflower seed butter, peanut butter, or almond butter, California raisins, and low-fat yogurt  Ice cream cone parfait: Layer low-fat lemon or vanilla yogurt with sliced fresh or previously frozen mango and crunchy whole-grain cereal Hot cocoa (made with milk) or chocolate milk, slice of whole grain toast, fruit Breakfast berry parfait: Layer low-fat cottage cheese with whole grain cereal and fresh or frozen berries Hard-cooked egg (make 6 or so on the weekend), fruit, and ½ whole wheat English muffin with tub margarine  Banana smoothie: Blend 1 cup low-fat milk with a medium banana and teaspoon vanilla extract in blender or food processor. Serve with half a whole-wheat English muffin.  Slice of pizza, and orange juice with calcium and vitamin D Turkey or roast beef roll-up with cheese on a whole-wheat wrap Whole-grain crackers, string cheese, and dried figs Half of a sandwich, milk, and fruit Sliced cheddar cheese melted on top of whole-wheat tortilla, and low-sodium vegetable juice Whole-wheat graham crackers, hard-cooked egg, small banana Trail mix: whole-grain cereal, shelled pistachios or sunflower seeds, dried cranberries, and low-fat milk Mini pizza: Layer a small whole-wheat pita round with marinara sauce and grated reduced-fat cheddar cheese. Toast or broil. Whole-wheat bagel (mini for younger kids) spread with sunflower seed butter, almond butter, or peanut butter and drizzled with honey; orange juice with calcium and vitamin D Plain low-fat yogurt topped with chopped walnuts, California raisins, and molasses or honey  Microwave plain, 1-minute, or instant oatmeal with low-fat milk. Top with 1/4 cup dried fruit and 2 tablespoons chopped almonds

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