Author: Lori S Brizee MS, RDN, LD, CDE |
Breakfast just doesn’t fit into our busy schedules! Does this sound like you? You’re running late for work or school, and your kids are meandering around the house with one shoe on. They don’t get your need for them to get moving! It’s all you can do to get half bowl of cereal down them before you run out of the door. |
The typical breakfast of a bowl of cereal with milk and maybe a little fruit just doesn’t cut it! We all need more calories, as well as more protein, high fiber carbohydrates and fat to fuel ourselves for the day. Kids who eat a complete meal for breakfast will do better at school in the morning. An elementary aged child needs 400 to 600 calories and at least 10 gm protein. A teenager, depending on size and activity level, will need anywhere from 500-1000 calories and 15-30 gm protein. Eating a relatively high protein and fat breakfast will help your child stay full until lunch time.
1 cup Cheerios with 1/2 cup 2% milk: 160 calories and 7 gm protein is not enough fuel for any child! Add a piece of fruit and 1/2 English muffin with 1 Tbsp peanut butter to bring this up to about 410 calories and 12-13 gm protein.
If you are like most parents, you need some very quick and easy breakfast ideas for those busy mornings! Our goal is to have a whole grain or other high fiber starch, protein, and vegetable and/or fruit. Think outside the box; breakfast doesn’t have to be made from traditional breakfast foods.
Read on to get some good ideas for healthy breakfasts on busy mornings!
1 cup Cheerios with 1/2 cup 2% milk: 160 calories and 7 gm protein is not enough fuel for any child! Add a piece of fruit and 1/2 English muffin with 1 Tbsp peanut butter to bring this up to about 410 calories and 12-13 gm protein.
If you are like most parents, you need some very quick and easy breakfast ideas for those busy mornings! Our goal is to have a whole grain or other high fiber starch, protein, and vegetable and/or fruit. Think outside the box; breakfast doesn’t have to be made from traditional breakfast foods.
Read on to get some good ideas for healthy breakfasts on busy mornings!
Quick Breakfast ideas:
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1 cup frozen berries, thawed in microwave, topped with 3/4 cup plain Greek yogurt and 1/4 cup almonds, with 2 slices buttered whole grain sourdough toast on the side. 600 calories and 30 gm protein. |
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- Turkey, tuna, egg salad, or roast beef sandwich + raw veggies or a piece of fruit and a glass of milk.
- Grilled cheese sandwich + fruit or vegetable.
- Whole grain cereal (e.g. Plain Cheerios, Kix, Bran flakes, Shredded wheat) topped with ¼ cup of sugared cereal plus 1/4 cup nuts, 1/2-1 cup chopped fruit and 1/2 to 1 cup milk. Have some yogurt, cottage cheese, or sliced meat or cheese on the side to bump up the protein.
- Oatmeal + chia seeds + nuts + dried fruit, topped with milk (the oats, chia and nuts can be mixed with water and put in fridge night before and then quickly heated in the morning).
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Any of these options will be more filling than just a bowl of cereal with milk!Look for lots of quick and easy breakfasts in the breakfast section of this blog.
Send me ideas that have worked well for your family.
Send me ideas that have worked well for your family.
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A look at some topics in breastfeeding, medicine, and kids health.
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