Children are heading back to school and parents are getting ready with carts full of books, paper, pens, and backpacks. These supplies are important for you child’s success is school, but just as important is breakfast. Breakfast, like these supplies aids in academic success.
Research has shown that consuming a nutrient rich breakfast is associated with higher nutrient intake, improved cognition, and academic performance. Studies have found that breakfast eaters consume more vitamins A and C, riboflavin, calcium, zinc, and iron. While it is possible to get all the nutrition you need without breakfast it is less likely.
According to expert Ronald E. Kleinman M.D.
“If you compare children who eat breakfast in school to those who don’t, they are better behaved, do better in some subjects like math, and are absent and tardy less often”
Components of a Nutritious Breakfast
Nutritious breakfasts have 3 main components:
Protein – foods such as dairy products and eggs and fiber – containing foods, like whole grains, fruits and veggies are important for keeping bellys full until lunch. It can be difficult to focus with a grumbling stomach. Protein also helps with building strong bodies and keeps them running smoothly. Fiber not only keeps us full, it also aids in digestion and disease prevention. Vitamins and minerals are essential for many body processes and help with overall nutrition.
How to Do it
We have established that breakfast is important, but that doesn’t make it easy to accomplish in the morning rush. Below are ideas of how to work breakfast into your schedule.
1. Prep Before: Many breakfast can be prepped the night before.
- French Toast Overnight Casserole
- Pre-made and Frozen Breakfast Burritos
- Egg Muffins with Sausage, Spinach, and Cheese
- Greek Yogurt Blueberry Muffins
- Homemade Breakfast Freezer Sandwiches
- Easy Cheesy Overnight Italian Strata
- Blueberry Delight
- Overnight Blueberry Lemon Cheesecake Oats
2. On the Go: Try breakfasts that can be eaten in the go such as:
3. Eating out
- You could also grab breakfast on the way. Look for the same components as mentioned above such as yogurt, milk, fruit, and whole grains when eating out. Many restaurants are bumping up their menu to include healthy breakfast options including McDonalds. To highlight these changes, McDonald is offering free breakfast on September 3rd from 6-9 am for kids 15 years and under. Try their new fruit and maple oatmeal, breakfast parfait, egg white delight, or another breakfast sandwich with a Gogurt and/or milk.
4. School Breakfast
- Eating at school can be a great option. Many schools are starting to incorporate breakfast before school and in the classroom. Learn more about the benefits of breakfast at school. Encourage your child’s school to adopt healthy eating practices such as school breakfast through Fuel Up To Play 60
Start the school year off right by building better breakfast habits. This year make sure that breakfast is a morning priority. Check out our Big Bang Breakfast Pinterst page for more delicious ideas!