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Make a balanced breakfast a habit in your home

Make a balanced breakfast a habit in your home

Children who eat breakfast each day may have an advantage when it comes to learning. So shift your thinking to beyond sharpening their pencils to sharpening their minds by making a balanced breakfast a habit in your home. Here’s how:

 

 

 

 

1. Teach your kids how to build a balanced breakfast

A balanced breakfast includes foods from at least three of the four food groups in Eating Well with Canada’s Food Guide:

  • Vegetables and Fruit like bananas, frozen blueberries, dried apricots, cucumber, canned peaches and spinach.  
  • Grain Products like whole graine cereals, whole wheat tortillas, whole grain roti, oatmeal, brown rice and naan.
  • Milk and Alternatives like plain yogurt, skim milk cheese, soy beverage and low fat cottage cheese.
  • Meat and Alternatives like eggs, tofu, chicken breast, almonds, pumpkin seeds and peanut butter.

2. Beat the morning rush by planning ahead

A little planning the night before can go a long way when you’re in a rush to get out the door in the morning:

  • Make sure homework is done and school bags are packed before bedtime.
  • Get lunch items ready in lunch bags and store in the fridge the night before.
  • Have the kids set the table for breakfast after dinner.
  • Keep a bowl of fresh fruit on the counter and whole grain breads and cereals easy for children to reach. 
  • Keep milk and juices in containers that are easy for kids to pour.
  • Stock easy to pack breakfast items like cereal bars, juice boxes, and yogurt tubes for mornings when you need to send kids to school with a quick breakfast to eat on the go.

3. Try these quick and easy breakfast ideas

A nutritious breakfast can be as quick and easy as a bowl of whole grain cereal with sliced bananas and a glass of milk. Try these other simple ideas:

  • Half a whole grain bagel toasted, topped with sliced cheese and tomato.
  • A yogurt berry smoothie and a handful of trail mix with nuts and seeds.
  • Cheesy scrambled eggs topped with salsa in a flax seed tortilla wrap with a glass of orange juice.

Bonus! Click here for more breakfast ideas

Try these recipes:

Rise and Shine Breakfast Sandwich

Spiced Hot Chocolate

Egg Bhurji

Set a good example for your kids by starting your day with a balanced breakfast too. Your kids will be much more likely to make breakfast a healthy habit if you sit down to enjoy breakfast with them as often as possible.

 

You might also be interested in:

Choose Oats Often

My Menu Planner

Family-Friendly One Week Sample Menu Plan

 

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Do you have a picky eater at home? Need more breakfast ideas? EatRight Ontario Registered Dietitians can help answer your questions. Call 1-877-510-510-2 or send an email

Copyright © Dietitians of Canada 2014. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.