Although mornings can be busy, making time for breakfast is important, especially for children and teens. Eating within 1-2 hours of getting up in the morning helps to break the fast from the night before, and sets children and teens up for success throughout the day. Ideally, a breakfast meal includes foods from at least three food groups (a protein or dairy, a fruit or vegetable, and a whole grain) from MyPlate, as well as being low in added sugars, salt, and saturated fat.
Here are few breaking-the-fast tips:
- Make small changes to your usual breakfast options to find a healthy eating style that works for you.
- If a sit-down breakfast doesn’t work for your family, have granola bars, cheese sticks, yogurt, and fruit in an easy to grab place for family members to take with them on their way out the door.
- Everything you eat and drink matters. Choose foods and drinks that can help your family be healthier now and as they grow.
- Cereal is a great option, especially if you choose whole-grain. Purchase ready-to-eat breakfast cereals fortified with folic acid. If your family enjoys sweetened cereals, try mixing them half-and-half with an unsweetened option. Add fruit such as peaches, blueberries, or strawberries for extra nutrients. Top with low-fat or fat-free milk.
- If eating breakfast away from home, read and compare the nutrition information. Choose options lower in calories, saturated fat, and added sugar and sodium.
Source: University of Nebraska Lincoln Extension
By: Jamie Rathbun
