Back-to-School Breakfasts
Wednesday, August 24, 2011
LifeTime WeightLoss in Healthy Cooking, back to school, healthy breakfast ideas, kids and breakfast

Written by: Anika Christ, RD, CISSN, CPT - Life Time Fitness

The summer days are dwindling fast and before your kids know it, the school bell will be kicking off long days of new educational challenges. It reminds parents of how crazy and stressful those school mornings can be — especially when trying to start your child’s morning off right with a good breakfast.  But don’t give into those toaster pastries or sweet cereals; they are convenient to prepare but just as fast to spike and crash your child’s energy. Try some of the breakfast options listed here. They will cater to both your a.m. time crunch and give your student the quality nutrition he or she needs to stay alert and to learn. 

Breakfast builder

When putting together breakfasts for your child, there are a few things to keep in mind.  Keep the nutrients (protein, carbohydrate and fat) balanced to help ensure your child’s energy stays balanced. Fewer energy crashes mean more attention capacity. Having a balanced breakfast will also keep your child fuller longer — and not distracted by hunger pangs midmorning. 

Key components to every breakfast should include:

Breakfast picks

Below are five different options for the first week of school. Make modifications or substitutions when necessary, according to your child’s taste preferences. Each option uses a different form of preparation and can be your go-to for fast options or as regular breakfasts all year long. Any one of these guarantees an excellent start to the day, but don’t forget a multivitamin and fish oil!

1. Blender pick:  Breakfast smoothie

Smoothies in the morning can become a family favorite. They are quick and easy to make and have multiple variations for taste preferences.  Have your child help by letting them choose the fruit that goes in.  Make the single serving listed below or batch it for the entire family.

Blend all ingredients together with desired amount of ice for thickness. 

2. Weekend prep pick:  Energy bar

Making these natural, nutrient-dense energy bars on the weekend can be a great solution for those rushed mornings.  Much different than most granola or cereal bars on the market, these are loaded with whole, natural ingredients that taste great and are easy to cut in the morning when you’re on the go. 

Mix the oats, protein powder, flaxseed, honey, applesauce, baking soda, and vanilla extract in a bowl. Mix in the remaining ingredients. Press the mixture into a pre-sprayed cookie sheet. Bake at 325°F for 18-20 minutes. Let cool completely and cut into 12 bars. Don’t forget to let your kids assist — they love to get their hands involved, so you might give them the task of mashing the ingredients into the cookie sheet.

3.  Oven-lighter pick:  Egg scramble

Eggs are loaded with protein and can be a great, quick-cook option in the morning.  A scramble can take mere minutes and is perfect to warm and fill a belly on cool fall mornings. Use thawed, frozen vegetable mixes for scramble to save more time in the morning.

Scramble vegetables, eggs and cheese over a medium-high heat until fully cooked.  Serve with berries or other fruit on the side. 

4.  No-appliance-needed pick:  Banana chocolate parfait

These parfaits literally need no prep and can be a fun food for any child to eat.  Your child can help prepare by layering the ingredients, parfait style. The parfait also allows for several variations for the fruit and nuts!

Mix protein powder into Greek yogurt first. In a glass container or cup, layer 2 ounces of yogurt mixture, 1/8-cup of dry oats, 1/8-cup of diced pecans, and ½-cup of sliced banana. Repeat layer.  

5. Meal replacement pick:  Fast Fuel Complete

This pick is the fasted to prepare of them all.  Fast Fuel Complete is an actual meal replacement with a quality nutrient profile.  Much different than the other “instant breakfasts’” on the market, Fast Fuel is naturally sweetened and not loaded with sugar. It’s an easy solution for the student who’d rather drink something than eat something in the morning — or when breakfast may have to be in the car!

Scoop powder into a shaker cup along with liquid. Shake until fully blended. 

Grocery list:

Meat/dairy

Produce

Bulk

Grocery

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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