Fast and Healthy Breakfast Ideas

We have all heard that breakfast is the most important meal of the day. Why is it so important? Studies show that people who eat breakfast have more energy, work faster and make fewer mistakes, are more creative, get more fiber in their diet, and have higher intakes of vitamins and minerals. While breakfast is important for everyone, it is especially important for kids! Children who eat breakfast do better in school, have fewer absences, and are less likely to become overweight!
With kids back in school, families are busy and often rushed in the morning. Here are some ideas for fast and healthy breakfasts:
1. Corn tortilla + beans + cheese
2. Whole wheat bread + peanut butter + sliced bananas
3. Whole wheat tortillas + string cheese + sliced apples
4. Hard-boiled egg + whole wheat toast + 100 percent orange juice
5. Graham crackers + low fat cream cheese + raisins
6. Scrambled eggs + leftover veggies + whole wheat tortilla
7. Whole grain cereal + low fat yogurt + fruit
You may notice that the ideas listed above are high in fiber and contain a source of protein. When you have fiber and protein in the morning, you are better able to maintain your blood sugar and energy levels and therefore delay your hunger.
To save time in the morning, consider doing some prep work the night before. Some dishes can be made ahead of time and reheated in the morning such as breakfast casserole or muffins. You can also wash and/or cut your fruit, and set out the bowls, spoons, and cups that you will need.
Joy Ahrens is a Registered Dietitian Nutritionist for the WIC Nutrition Program. This program offers nutrition education, breastfeeding support, checks for healthy foods, and referrals to qualifying women, infants and children under five years of age.
To see if you qualify for the WIC Program, call 818-361-7541.