Your mornings may be hectic, the alarm may not go off, or the kids may not seem hungry first thing after waking up.
Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don’t eat breakfast on a regular basis.
Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day? Keep reading to find out.
The Morning Necessity
Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.
Food gives the energy needed to function mentally and physically. Don’t believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.
As if improved school performance weren’t reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.
Some kids, especially teenagers, skip breakfast because they’d rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.
In fact, those who don’t eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.
Easy, Healthy Options
Why aren’t your children eating a healthy breakfast each day? If it’s because your family is too rushed in the morning or you think you don’t have extra time to make them a homemade nutritious meal, it’s time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.
Any food (could be argued) is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning. Cook the eggs as little as possible to prevent denaturing the nutrients within the egg.
You can also make a healthy smoothie or a juice. Juicing takes a lot longer to prepare, so I prefer the smoothie in the mornings. We often make our smoothies the night before to save time. Here are some recipes: Smoothie On The Go
Try Strauss Yogurt with some nutritious toppings- throw some frozen blueberries, walnuts, coconut and cinnamon in a bowl for a quick on the go snack.
Rather the toast or processed cereal, how about a grainless cereal with almond milk or a raw revolution bar? Lara bars (trader joe’s) are not a bad choice either. You can even custom make your own bars at www.youbars.com. *Mention my name and get free shipping.
And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go. How about some raw, organic cheese or nuts with the fruit? The addition of the fat will balance their blood sugar levels and give them a better feeling of satisfaction. It is a terrible feeling to be hungry when attempting to learn.
These are all nutritious options that are easy for moms or even kids to make themselves.
Good Start
So before rushing out the door tomorrow morning, make sure to give your kids a good start to the day. Fuel them up with a quick, healthy breakfast. They may not thank you, but their stomachs, minds, and teachers will.
Healthy eating goes hand in hand with maintaining a consistent and challenging exercise program. Call or email me today to get started on one of my programs that will get you feeling younger and more energetic than you thought possible.
Don’t wait – call or email today to get started.
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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