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Natural Awakenings South Central Pennsylvania

August Back-to-School Wellness

Jul 30, 2021 12:00PM ● By Sarah Glunz

Whether or not breakfast is the most important meal of the day for adults is up for debate, but for kids, it really does set the stage for the day in all the ways that matter most, especially when they are heading to school. A morning meal for children can influence their behavior, energy, focus and performance.


One of the best ways to ensure a balanced breakfast every day for kids is to create a list that gives them options and parents help them include multiple food groups. Separate the list into groups like protein, fruits, veggies and grains, and talk to the child about choosing one from each category. Include protein for satiety and sustained energy like eggs, yogurt, nut or seed butter, natural chicken sausage or cheese. Fruits and veggies are important at every meal, so give kids a choice of some of their favorites; while carrots may not be a big breakfast item, some kids will happily eat them at any meal.


If a child struggles with eating fruits and veggies, try blending a frozen fruit with milk. Sometimes the different texture helps them determine if it’s the flavor they don’t love. Grains are easy for most kids to include. Make it whole grains when possible, like oatmeal, whole grain toast, pancakes, granola bar or cereal. Be mindful of the added sugar content in granola bars and cereal and aim for eight grams or less per serving. Sometimes this method will lead to a breakfast of cheese, cherry tomatoes and crackers, which may not be traditional, but it is balanced, and if they’ve chosen it they will most likely eat it.


Sarah Glunz, MS, CNS, LDN, is the nutritionist at Natural Paths to Wellness. For more information about nutritional counseling, Whole Body Reset and the six-week Weight Loss and Rejuvenation program, visit