Miss Farah

Guide to Healthy School Breakfast

Posted on: September 9, 2009

kid_breakfastQuick breakfast Ideas

Low-fat vanilla or fruit-flavored yogurt topped with unsweetened, whole grain cereal, and a piece of fresh fruit, such as an apple.

An unsweetened, whole grain breakfast bar, fresh fruit (try a banana), and low-fat milk.

Unsweetened, whole wheat (or other whole grain) frozen toaster waffles topped with low-fat vanilla or fruit-flavored yogurt, unsweetened applesauce, jam, or natural peanut butter (or other nut butter) and eaten like toast, rather than with a fork. Top with sliced fruit, such as peaches, or serve with easy-to-eat fruit, such as grapes or blueberries.

Unsweetened, whole grain cereal with low-fat milk, topped with fruit such as banana or strawberry slices, blueberries, raisins, or dried cranberries.

Brown rice cakes (unsalted or lightly-salted) with natural peanut (or other nut) butter or reduced-fat cream cheese, topped with slices of fresh fruit, such as strawberries or banana.

Fruit and yogurt smoothie: blend low-fat vanilla or fruit-flavored yogurt with fresh or unsweetened frozen fruit. If necessary, add a splash of low-fat milk or 100% fruit juice, depending upon flavor and consistency. Use ice cubes, if needed, to reach the desired consistency.

Finding Time for breakfast

Research shows that kids who eat breakfast fare better in school, and have a healthier diet. 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.

Simplify your morning routine with these eight tips:
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.


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