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 NaturalPathsToWellness.com.