The numerous health benefits of a well-balanced breakfast have been well documented for adolescents and adults alike. These benefits include:
Energy. Consuming a well-balanced breakfast gives an energy boost in the morning. Eating first thing in the morning helps to jump-start the metabolism. Consuming complex carbohydrates (fruit, whole grains) along with a protein source (yogurt, milk, peanut butter) helps keep you satisfied and energized through the morning.
Improved concentration. The brain runs on carbohydrates, so filling up with healthy carbohydrates in the morning improves brain function, especially memory and recall.
Better grades. Research shows that kids who eat breakfast typically get better grades in school. Other benefits include better behavior and improved self-esteem.
Healthy weight. Those who skip breakfast tend to weigh more than those who regularly eat breakfast. Eating a healthy meal in the morning can help one to make healthier food choices throughout the day.
Tips to ensure your family eats breakfast every morning:
- Take a few minutes to prepare foods the night before
- Keep it simple. There won’t always be time for a sit down breakfast every morning, so take a brown bag breakfast some days.
- Fruit is the original fast food. Quick and nutrient-packed for people on the go.
Quick breakfast ideas:
- Oatmeal with apples and nuts or try the no-cook refrigerator recipe below
- Low-fat yogurt with granola and blueberries
- Whole wheat toast topped with peanut butter and sliced banana
- Breakfast sandwich made with whole-grain English muffin, low-fat cheese, and lean ham or turkey
- Whole-wheat toaster waffle topped with low-fat yogurt and slices of your favorite fruit
- Stuff a whole-wheat pita with a hard-boiled egg and low-fat shredded cheese
If you’re not a “breakfast food person” try these in the morning:
- Peanut butter and banana sandwich on whole-wheat bread
- Left over rice mixed with low-fat yogurt, berries, and nuts
- Deli wrap with lean meat, low-fat cheese, lettuce, and tomato
- Trail mix made with unfrosted shredded mini-wheats, popcorn, pumpkin seeds, and cashews
Banana Peanut Butter Refrigerator Oatmeal
Ingredients:
¼ cup uncooked oats
1/3-cup low-fat milk
¼ cup low-fat Greek yogurt (if regular yogurt is used decrease amount of milk used)
1-½ teaspoons chia seeds
¼ cup diced bananas
1-tablespoon peanut butter
1-teaspoon honey
Add oats, milk, yogurt, chia seeds, peanut butter, and honey to jar or container, secure lid and shake well. Add banana and stir until combined. Place in refrigerator and enjoy the next day or up to 2 days later. Nutritional information: 328 calories, 5g fat, 55g carbs, 8g fiber, 15g protein
*For a chocolate-y treat replace the peanut butter with 1Tablespoon of cocoa powder
*Chia seeds are often recognized as the sprout part of the plant that is used in Chia Pets. Chia seeds are an excellent source of omega-3 fatty acid. About two tablespoons of the seeds contain 10 grams of fiber along with protein and minerals such as iron, calcium, magnesium, and zinc.
