Learn the easiest way to a balanced healthy breakfast

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healthy breakfast ideas

The Best Breakfast for Your Kids

Are you looking for new ideas to give your child a quick, healthy, balanced breakfast before school? A simple way to boost nutrition is by eating from the food groups, whether you are eating on-the-go or sitting down to a family-style breakfast. Take our quiz, then learn the "3 out of 5" breakfast model for the best breakfasts.

Quiz! Click on the breakfast that you think is the most balanced choice:

 

A. Piece of fruit and hard-boiled egg
B. Granola bar and glass of milk
C. Yogurt with fruit and toast

This is a great start to a balanced breakfast - just add grains and you'll have a winning "3 out of 5" meal!

This is a great start to a balanced breakfast - just add a fruit or vegetable and you'll have a winning "3 out of 5" meal!

Yes! This breakfast gives the best combination of foods the "3 out of 5" way to ensure that energy lasts until lunch.

Formula for a Healthy Breakfast

Eating the right combination of 3 of the 5 food groups provides you with a healthy breakfast that will keep you energized until lunch, whether you are actively learning in the classroom or preparing for a big game.

the best way to eat a healthy breakfast model

How much and when you sleep can affect your eating pattern.

According to sleep experts, only one in three teens gets the recommended number of hours of sleep each night—9 to 10 hours. Here are habits you could change that may be affecting your sleep.

  • Consuming moderate to high caffeine.
  • Use of electronics after 9:00 P.M.
  • Screen time in the later hours—whether TV, computer, or phone.
  • Excessive snacking late at night.

Tips for Making Healthier Breakfasts for Your Kids

  1. Get off to a good start.

    Make sure your child has time for breakfast at home or take advantage of the School Breakfast Program if your school has one.

  2. Keep breakfast simple.

    Have items available in your kitchen that can easily be put together in the morning: cereal, milk, toast or bagels, cheese, fruit and yogurt.

  3. Join your child for breakfast.

    Be a positive role model—eat breakfast yourself and share breakfast with your child when you can.

Attention, Attendance and Academic Achievement Improve With Breakfast

The proven benefits of breakfast for your child include: 

  • Better overall nutrition and healthy body weight
  • Fewer absences and reduced tardiness
  • Higher scores on achievement tests
Recipes

Try our healthy breakfast recipes.

Next: Learn the Best Way to Create Healthy Snacks

References

  1. Rampersaud GC et al. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005 May;105(5):743-60.
  2. Leidy JH et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88.
  3. Betts JA et al. Is breakfast the most important meal of the day? Proc Nutr Soc. 2016 Jun 13:1-11.
  4. Mahoney CR et al. Effect of breakfast composition on cognitive processes in elementary school children. Physiol Behav. 2005 Aug 7;85(5):635-45.
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