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.

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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.