We have all heard that breakfast is the most important meal of the day, but for school-aged children, this is particularly true. Many of us working moms are in survival mode, and while we want to make the best choices for our children, life sometimes gets in the way.
Since becoming a certified health coach, I have learned so much and I am excited to share with you! I understand where you are coming from because I was there not too long ago.
My goal here is to simply outline why a nutritious breakfast is important, and provide you with the Brainy Breakfast Formula that you cannot go wrong with!
Why So Brainy?
Breakfast helps the brain in many ways. Research has shown that when children start the day with a healthy breakfast, they do better in school.
Hunger can make it hard to control your emotions and behavior. Just think about how cranky you are when you are hungry! A healthy breakfast helps balance the body’s blood sugar level, which in turn steadies your child’s behavior and mood.
When it comes down do it, controlling your child’s blood sugar level is crucial in maintaining attention and steadying her mood.
Also, when your child eats a healthy breakfast, they are more likely to make better food choices during the day.
The Brainy Breakfast Formula
Complex carbohydrates + proteins = optimal brain performance. Let’s face it, you don’t have a lot of time in the mornings to try and figure out breakfast. I recommend planning and prepping ahead of time.
Below are some examples of a brainy breakfast.
- Steel cut oats with yogurt/milk and berries, and whole wheat toast. You can prepare overnight oats in mason jars for a few days at a time. I like to add chia seeds.
- Scrambled eggs, whole wheat toast, and 100% calcium-fortified orange juice. This is not something you can prep early, but it’s quick and easy.
- Cheerios with milk and fresh fruit. I prep a bowl of strawberries and blueberries, and/or red seedless grapes to eat on the side. Bananas are also a good pick to put in Cheerios.
- Boiled eggs are your friend! (Well, if your kids like them). You can boil in advance and them on hand on any morning. Pair with whole wheat toast, fruit, and a lean breakfast meat.
- Peanut butter and apple slices. My kids like to eat granny smith apples with peanut butter. Pair with a glass of milk. If your kids have bigger appetites, you can alway add eggs and/or whole wheat toast.
- Whole grain pancakes or waffles topped with berries and organic Greek yogurt. If your kids don’t like the taste of plain Greek yogurt, you can sweeten it with a little bit of honey.
- Organic plain Greek yogurt (again, you can sweeten with a little bit of honey), a healthy granola, and fresh fruit. This to can be prepared ahead of time in mason jars, and have on hand for a few days at a time.
As I recommended in a previous post, always try to avoid the Terrible Three: high fructose corn syrup, trans fats, and artificial colors. If you want to learn more you can read that post here.
Helpful Tip: Beware of foods that say “low fat”. More sugar is often added. If they take away the fat (the flavor), it has to be added back somewhere. Read the nutrition label!
Recommendations: (Affiliate Links) As a part of my health coach training, I had to read The Healthiest Kid in the Neighborhood. It is full of helpful information! You can purchase via Amazon here. I have also used Super Healthy Kids recipes, menu plans, and took a course to reorganize my pantry.
Upcoming: Lookout for posts on healthy cereals, fats, and carbohydrates. My goal is to provide you with information in digestible chunks so you are not overwhelmed!