With Back-To-School quickly approaching we maybe hearing fellow moms humming “it’s the most wonderful time of the year!”
But with the most wonderful time of year comes the reality of a hectic schedule including figuring out what to feed our children.
We want to offer meals to our kids that they love but also high in quality and nutrients.
And all of the above in an organized timely manner.
Breakfast is one of those meals that can get rushed. We often grab convenience, packaged items that are not so great for our kids.
As a nutritionist and mom and I believe breakfast is one of the most important meals of the day…especially for growing and developing children.
We should all pay a little more attention to the first meal of the day.
Here are my top 5 favorite foods I give my son for breakfast:
- Fruit – fruit is high in fibre, vitamins and minerals. I like to add fruit to something more substantial to slowdown digestion and keep his tummy full for longer.
- Omega 3 Fats like chia seeds, flaxseeds, nuts, seeds, coconut or avocado. This is brain food. Good fats help with memory and concentration. This is why I top anything I make with Smile Wholefood Blends
- Oatmeal – is rich in fibre, magnesium and b vitamins.
- Eggs – rich in protein and more omega 3’s – I usually scramble an egg and mix with avocado
- Full fat Greek Yogurt – for protein and good healthy fats for brain health. I top with fruit and Smile Wholefood Blends
All of these items can be made relatively quick. You can also pre-make yogurt parfaits or overnight oats the night before.
With a little planning, these are all quick and convenient.
So Why Should Our Kids Be Eating Breakfast Before School?
- Children who eat a healthy breakfast tend to show improved academic performance, longer attention span, better attendance and decreased hyperactivity in school.
2. Eating a well balanced breakfast improves their intake of fiber, vitamins and minerals, especially iron and vitamin C; these nutrients are essential in a balanced diet. In fact, a good breakfast provides one-fourth to one-third of the day’s energy and nutrient needs.
3. Studies show that eating breakfast everyday is important in maintaining a healthy body weight. Starting your child’s day with a healthy breakfast will also make them less likely to eat high-calorie snacks during the morning and even later in the day.
4. Skipping breakfast will often make your child feel tired, restless or irritable by mid-morning. By eating breakfast, your child will have energy throughout the morning and help him/her concentrate better in class. This also means fewer sickness and trips to the nurse’s office.
I also believe that it’s very important to set a good example to our children and actually eat breakfast with them.
Children imitate the behavior of their parents, so if they don’t see us eating breakfast, they are likely to resist themselves.
We can encourage our children to eat breakfast by having them help plan the week’s breakfast menu and making breakfast food readily available by storing them in low cabinets and having fresh fruit on the counter.
With all that being said, it’s time to get planning so our kids are fueled, energized and ready to hit the ground running for the new exciting school year.
Happy Back-To-School Mamas!