Breakfast is the most important meal of the day. The body is breaking the fast it has endured during the night when its metabolism slowed. A child needs a breakfast high in protein to get their metabolism going for the day. Unfortunately, those days of big family breakfasts with eggs, bacon, toast or biscuits, homemade jams and jellies, milk fresh from the cow or newly squeezed orange juice are no longer the normal on a typical weekday.

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Instead, we typically find ourselves racing around the house getting everyone ready for work and school. If breakfast is eaten at all, it is often a bowl of sugary cereal, Poptarts or other empty calorie food that is a grab and go meal. There are alternatives that are healthier and just as easy that will give your child (and you) a boost to the day.

Here are some ideas that are quick and easy. Encourage your children to choose a selection of foods that include protein sources as well as carbohydrates and fiber.

Boiled eggs will keep in the refrigerator for several days. These are easy to eat on the run and are full of protein.

Have a bowl of fruit sitting out in your kitchen– apples, bananas, oranges, pears- are all easy to grab and eat on the go. Grapes and berries can be easily bagged the night before for easy eating the next morning. Fruit can be a good source of carbohydrates, fiber and many berries have antioxidants.

Peanut butter on whole grain toast, peanut butter on apple slices, cheese sandwich, peanut butter and honey sandwiches are all good options. Be sure to purchase whole grain or whole meal breads to maximize fiber.

The Magic Bullet is an easy blender for kids to learn to use. The night before, you (or the children) can assemble the ingredients for a smoothie and place in the frig for easy access. The next morning, in less than a minute, a healthy smoothie is ready to go. Here are some great smoothie suggestions, but there is no doubt that finding the ingredients that you and your kids like the most is a fun aspect of the smoothie experience. Just combine and blend…………
1. ½ cup Kashi Go Lean Crunch cereal, 1 cup fat free milk, 1 cup frozen blueberries
2. 1 cup fat free milk, ½ cup plain yogurt, 1 cup frozen blueberries (or strawberries, raspberries, berry of your choice,) 1 tsp flaxseed oil, 2 scoops whey protein powder, 1 tablespoon honey (optional)
3. 1 cup orange juice, 3 tablespoons nonfat dry milk powder or 2 scoops whey protein powder, ½ banana, 1 cup strawberries, several ice cubes
4. 1 cup orange juice, 1 orange, 2 bananas, ¼ cup of granola, 2 tablespoons honey,

Homemade breakfast bars are another good option for an easy, healthy breakfast choice. If you have time to do some baking during the weekend, you can make these ahead of time, store in a plastic bag (or wrap individually) and have a healthy option to store-bought breakfast bars.

The Daily Green website has a good recipe for a Fruit and Oat Granola Bar http://tinyurl.com/5zttcr . You may also want to try this Gluten-Free Granola Bar: http://tinyurl.com/57lydg

Nuts are an excellent source of protein, fiber and vitamin E. Walnuts are the only nuts that contain a significant amount of omega-3s, and are known for their high antioxidant activity. Almonds are a good source of protein (6 grams per ounce,) dietary fiber, calcium, Vitamin E and much more. Mixing up some home made trail mix or home made granola with nuts and dried fruit can be a healthy breakfast snack.

Pancakes can be precooked and frozen for an easy warm breakfast.
Breakfast burritos and breakfast wraps are additional ideas for grab and go eating.

As we start this new school year, help your children appreciate the importance of a healthy breakfast as a way to get their bodies ready for a day of learning as well as to instill lifelong healthy eating habits.