That’s a full plate.
But, if you don’t make time for breakfast, you and your kids will have a hard time just getting to lunch.
Start the night before
So, how do you fit breakfast in an already chaotic morning routine?
“For breakfasts, start the night before. You may have the ideas and the foods available in the kitchen, but if you don’t start the night before, your plans may not come to fruition,” said Jennifer Dalton, dietitian and director of Didactic Program in Dietetics, Department of Health and Sport Science at the University of Dayton. “So, get all the equipment out. If you are making a fruit smoothie, go ahead and get out that blender, measuring cups and recipe card, if you need it. This helps with time management in the morning as well as acting as a reminder to the healthy habit we are trying to reinforce.”
Kimberly Oswalt, dietitian and Wellness Center/Cardiopulmonary Rehab dietitian at Miami Valley Hospital, advises families to prepare for the unexpected.
“Slept through your alarm? If you and your child oversleep, give your child something portable, such as a peanut butter and jelly sandwich on whole grain bread or a granola bar and a piece of fruit,” Oswalt said. “Some schools also offer a breakfast program. Check with your school cafeteria for details.”
Dos and dont’s
When deciding on a breakfast, it is important to include a protein and a whole grain and fresh fruit, Dalton said, as they can work together to carry us through to the next meal. Whole grains and fresh fruits provide us with longer lasting energy sources as well,” Dalton said.
“Keep in mind that carbohydrates provide us with energy and protein, and fiber will help keep kids and adults alike, feel full and stay focused until lunchtime,” Oswalt said.
When planning breakfasts, it is best to keep donuts off the menu.
“For school day breakfasts, stay away from sugar. The sugar will just sap their brain and muscle energy, and it will be harder for them to get through the day. Sugar is best saved for the end of the day,” said Rachel Riddiford, dietitian and clinical nutrition manager at Children’s Medical Center of Dayton.
Meal ideas
If you only have time for a quick breakfast, Riddiford recommends leftovers from the night before or making items in bulk, like crepes, and bringing them out a little at a time. Dalton suggests grabbing a banana, a handful of almonds and glass of milk or a sandwich made with whole grain bread, lean turkey, lettuce and tomato prepared the night before for a breakfast on the go.
“Keep breakfast simple — low-fat mozzarella cheese stick with whole grain crackers and an apple; scramble an egg and roll in a whole wheat tortilla topped with salsa; blend frozen fruit and yogurt for a quick fruit smoothie,” Dalton said.
For the classic cereal with milk option, Dalton recommends a fiber-rich cereal with at least three to five grams of fiber per serving with skim or low fat milk and a banana. If choosing alternatives to dairy, she recommends checking the label to make sure the product is fortified with Calcium and Vitamin D.
“One of my personal favorite breakfasts is a peanut butter and banana whole wheat wrap. Lay out a whole wheat tortilla, spread a thin, even layer of natural peanut butter over one side of the tortilla, slice a banana overtop of the peanut butter, roll up and enjoy. Or for extra time-saving, instead of slicing the banana, just add the entire peeled banana,” Oswalt said.
Additional quick fixes Oswalt suggests are oatmeal with sliced bananas; a whole grain toaster waffle, fruit and yogurt; and a fruit parfait made with low-fat yogurt and fruit, such as berries or a sliced banana and granola.
If you have time to use the stove or toaster in the morning, try these ideas.
“Make breakfast fun by preparing a “toad-in-the-hole. Preheat a skillet to medium heat. Use a cookie cutter to cut out a circle from the center of a slice of bread, remove center from bread, spread a thin layer of trans-fat free margarine onto one side of the bread, grill bread until lightly toasted, crack an egg into bread hole. Cook until egg is done,” Oswalt said.
“If children get tired of regular toast, alternate with a whole grain English muffin or whole grain mini bagel,” Oswalt said.
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