Best Breakfast for a Big Day
While a good breakfast is always important, there are some days where kids may need an extra boost to get through a particular challenge such as the mile run in P.E. class, a history test or a presentation.
"I do like a high-protein breakfast with a small portion of healthy fat if someone is taking a test," James says. "The protein tends to increase alertness, whereas a heavy carb-based meal can make you feel sleepy."
Here are some ways to incorporate more protein at breakfast:
- 1/2 cup cottage cheese and 1/2 cup nonfat yogurt with berries
- Two whole eggs or three egg whites
- 3 ounces of lean protein (lean turkey, for example)
- Protein shake with fruit
- 1 cup of lentils
- 1 to 2 ounces of beef or turkey jerky
Meals on the Go
Some days are more hectic than others; you may sleep past your alarm or there may be other unforeseen circumstances that limit the amount of time you have in the morning. When this happens, make sure your kids do not skip breakfast.
Here are some nutritious items you can bring with you when you don't have time to sit down for a meal:
- Fruit such as bananas, oranges or Cuties
- Whole-grain toast with peanut butter
- Dry cereal with dried fruit
Another portable breakfast option is a fruit smoothie. Blend a banana, papaya, or berries such as blueberries or blackberries, which are high in fiber, with some low-fat yogurt. Add some heart-healthy fat such as a tablespoon of flaxseed oil.
Whether your kids eat breakfast at home or you pack them food for the ride to school, help your kids stay full and focused by providing a filling, nutritious morning meal.
Get your family moving. Sign up for a race near you.