Breakfast is a great way to give your kid’s body the refueling it needs. Skipping breakfast can make kids feel tired, restless, or irritable. Breakfast can help keep kids’ weight in check. Breakfast kick-starts the body’s metabolism. Also, individuals who don’t eat breakfast tend to consume more calories throughout the day and are more likely to be overweight.
Healthy breakfast ideas:
- French toast, waffles, or pancakes (try wheat or whole-grain varieties)
- cold cereal and milk
- hot cereal
- whole-grain toast, bagel, or English muffin
- yogurt with fruit, granola, or nuts
- fruit smoothie
Best cereal choices
Choosing a high fiber cereal with milk, provides an adequate amount of nutrition to start the day. The milk gives you protein, calcium, and vitamin D, while the cereal gives you complex carbohydrates for energy, and fiber.
Cereals high in fiber and low in sugar include:
Here are some delicious and nutritious breakfast recipes to try:
Banana Breakfast Smoothie
Serve this Banana Breakfast Smoothie with a handful of whole-grain dry cereal (try one listed above) or granola (try the recipe below) for a filling breakfast.
1/2 cup 1% low-fat milk
1/2 cup crushed ice
1 tablespoon honey
1/8 teaspoon ground nutmeg
1 frozen sliced ripe large banana
1 cup plain Greek 2% yogurt
Combine first 5 ingredients in a blender; process 2 minutes or until smooth. Add yogurt; process just until blended. Serve immediately.
Blackberry-Mango Breakfast Shake
Sneak silken tofu into a sweet-tart breakfast shake to keep energy high.
1 1/2 cups frozen blackberries
1 cup refrigerated mango slices
1 cup (about 6 1/2 ounces) low-fat tofu
1 cup orange juice
3 tablespoons honey
Combine all ingredients in a blender; process until smooth.
2 cups regular oats
1/3 cup ground flaxseed
1/4 cup chopped walnuts
1/4 cup chopped slivered almonds
2 teaspoons ground cinnamon
1/3 cup orange juice
1/3 cup honey
1/4 cup packed brown sugar
2 teaspoons canola oil
1 teaspoon vanilla extract
1/3 cup dried cranberries
Preheat oven to 300°. Combine first five ingredients in a medium bowl. Combine orange juice, honey, and brown sugar in a small saucepan. Cook over medium heat just until sugar dissolves, stirring frequently. Remove from heat; stir in oil and vanilla.
Pour honey mixture over oat mixture, stirring to coat. Spread mixture in a thin layer onto a jelly-roll pan coated with cooking spray. Bake at 300° for 10 minutes; stir well. Bake an additional 10 to 15 minutes or until golden brown. Spoon granola into a bowl; stir in dried cranberries. Cool completely.
Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber.
1/3 cup whole flaxseeds
1 cup whole-wheat flour
3/4 cup plus 2 tablespoons all-purpose flour
1 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1/2 cup pure maple syrup
1 cup nonfat buttermilk, (see Tip)
1/4 cup canola oil
2 teaspoons freshly grated orange zest
1 tablespoon orange juice
1 teaspoon vanilla extract
1 1/2 cups fresh blueberries
1 tablespoon sugar
Preheat oven to 400°F. Coat 12 muffin cups with cooking spray. Grind flaxseeds in a spice mill or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.
No buttermilk? Substitute by 1 tablespoon lemon juice or vinegar to 1 cup milk.
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