When I was growing up my mother insisted that we all eat breakfast every morning. While she was attending nursing school she had discovered that the days that she skipped breakfast were days that she felt very faint. From that time on she became a convert of eating a healthy breakfast in the morning.
Many children, as well as adults, tend to skip breakfast in the morning. Scientific studies show that those who do not eat breakfast have a tendency toward weight gain, nausea, fatigue, constipation, low blood pressure, and elevated uric acid (kidney disease). Friends who are teachers have told me that they can tell which children in their class do not eat breakfast because they are the ones that run out of steam by mid-morning. Breakfast is as necessary for success as sleep, attitude, and school supplies.
Unfortunately, most of the breakfast items that are marketed to children are full of sugar, salt, and artificial ingredients, which is a sure path to poor nutrition and lack of energy. Children need real food with healthy ingredients. Whole grains, fruit, and protein (which slows digestion and helps the child to feel full and energetic for longer) are necessary for a healthy breakfast. The only trouble with this is that most parents are generally rushed and do not feel up to getting up earlier to cook a big breakfast. There are, however, many ways to give children the nutrition that they need without having to get up an hour earlier. Options include:
1. Whole grain toast with peanut butter, a glass of milk, and a piece of fruit. (I like sliced bananas on my peanut butter toast.
2. Sandwiches. My brother ate a toasted cheese sandwich (cooked without butter under the broiler) every day for years. He says he is just fine, although the rest of us are not quite so sure.
3. Oatmeal. It must be real oatmeal, however. The little packages may seem convenient, but they are loaded with salt, sugar, and artificial ingredients. A bowl of regular oatmeal is much less expensive and can be made in the microwave in 2.5 minutes. I never sweeten mine, but I do love stir-ins. These include nuts. fresh fruit, and dried fruit.
4. Breakfast sandwiches. These can be made with English muffins, eggs, cheese, and sausage (if desired). I make mine with apple-tofu sausage, but regular sausage will also work. We make them ahead of time and freeze them. When you or your child wants one, just defrost in the microwave (it could defrost overnight in the refrigerator) and them heat for a minute or two.
5. Protein. Protein added to breakfast helps you to feel full longer and helps to prevent blood sugar spikes and drops. Adding protein to breakfast can be as simple as spreading peanut butter on your toast or eating some yogurt. (Please make sure that it is real yogurt, without added gelatin or starch. DO NOT buy the "children's yogurt" since it is full of sugar and artificial colors. Real yogurt does not look like playdough.) Keep some hard boiled eggs in the refrigerator for a quick and easy protein fix. Cheese, humus, and milk also add protein to breakfast. Cheese toast has been a favorite of my child care children for years. Simply put a slice of cheese (real cheese, not the singles!) on a slice of bread (whole grain is best) and pop it under the broiler for a few minutes until the cheese is hot and bubbly. A parfait can be made with yogurt, granola, and fruit.
6. Leftovers. We all know about leftover pizza for breakfast, but why couldn't your children eat some of the casserole that they enjoyed last night. Soups, casseroles...whatever is in your refrigerator can be reheated and enjoyed.
7. Make ahead casseroles. One of my favorite breakfasts is baked oatmeal. My favorite recipe can be found at http://allrecipes.com/Recipe/Baked-Oatmeal-II/Detail.aspx I do cut the brown sugar in half, and it could possibly be cut a little more. The recipe calls for dried cranberries, and I love it with blueberries and peaches (canned and frozen work as well as fresh), but you can use whatever fruit you prefer. It can be made up quickly the night before and will keep in the refrigerator for several days.
I have tried to offer a number of different and delicious alternatives for breakfast. No matter what is served, the thing that will make a child most likely to enjoy eating breakfast is watching their parents eat and enjoy breakfast. Breakfast is as important for an adult as it is for a child, so join your children and have a good start to your day!
Many children, as well as adults, tend to skip breakfast in the morning. Scientific studies show that those who do not eat breakfast have a tendency toward weight gain, nausea, fatigue, constipation, low blood pressure, and elevated uric acid (kidney disease). Friends who are teachers have told me that they can tell which children in their class do not eat breakfast because they are the ones that run out of steam by mid-morning. Breakfast is as necessary for success as sleep, attitude, and school supplies.
Unfortunately, most of the breakfast items that are marketed to children are full of sugar, salt, and artificial ingredients, which is a sure path to poor nutrition and lack of energy. Children need real food with healthy ingredients. Whole grains, fruit, and protein (which slows digestion and helps the child to feel full and energetic for longer) are necessary for a healthy breakfast. The only trouble with this is that most parents are generally rushed and do not feel up to getting up earlier to cook a big breakfast. There are, however, many ways to give children the nutrition that they need without having to get up an hour earlier. Options include:
1. Whole grain toast with peanut butter, a glass of milk, and a piece of fruit. (I like sliced bananas on my peanut butter toast.
2. Sandwiches. My brother ate a toasted cheese sandwich (cooked without butter under the broiler) every day for years. He says he is just fine, although the rest of us are not quite so sure.
3. Oatmeal. It must be real oatmeal, however. The little packages may seem convenient, but they are loaded with salt, sugar, and artificial ingredients. A bowl of regular oatmeal is much less expensive and can be made in the microwave in 2.5 minutes. I never sweeten mine, but I do love stir-ins. These include nuts. fresh fruit, and dried fruit.
4. Breakfast sandwiches. These can be made with English muffins, eggs, cheese, and sausage (if desired). I make mine with apple-tofu sausage, but regular sausage will also work. We make them ahead of time and freeze them. When you or your child wants one, just defrost in the microwave (it could defrost overnight in the refrigerator) and them heat for a minute or two.
5. Protein. Protein added to breakfast helps you to feel full longer and helps to prevent blood sugar spikes and drops. Adding protein to breakfast can be as simple as spreading peanut butter on your toast or eating some yogurt. (Please make sure that it is real yogurt, without added gelatin or starch. DO NOT buy the "children's yogurt" since it is full of sugar and artificial colors. Real yogurt does not look like playdough.) Keep some hard boiled eggs in the refrigerator for a quick and easy protein fix. Cheese, humus, and milk also add protein to breakfast. Cheese toast has been a favorite of my child care children for years. Simply put a slice of cheese (real cheese, not the singles!) on a slice of bread (whole grain is best) and pop it under the broiler for a few minutes until the cheese is hot and bubbly. A parfait can be made with yogurt, granola, and fruit.
6. Leftovers. We all know about leftover pizza for breakfast, but why couldn't your children eat some of the casserole that they enjoyed last night. Soups, casseroles...whatever is in your refrigerator can be reheated and enjoyed.
7. Make ahead casseroles. One of my favorite breakfasts is baked oatmeal. My favorite recipe can be found at http://allrecipes.com/Recipe/Baked-Oatmeal-II/Detail.aspx I do cut the brown sugar in half, and it could possibly be cut a little more. The recipe calls for dried cranberries, and I love it with blueberries and peaches (canned and frozen work as well as fresh), but you can use whatever fruit you prefer. It can be made up quickly the night before and will keep in the refrigerator for several days.
I have tried to offer a number of different and delicious alternatives for breakfast. No matter what is served, the thing that will make a child most likely to enjoy eating breakfast is watching their parents eat and enjoy breakfast. Breakfast is as important for an adult as it is for a child, so join your children and have a good start to your day!
