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Start each morning off right with a healthy breakfast. Children need foods at breakfast to give them energy through the morning.
Children who eat breakfast tend to have higher school attendance, less tardiness and fewer hunger-induced stomach aches in the morning. Their overall test scores are higher, they concentrate better, solve problems more easily and have better muscle coordination.
Children who eat breakfast also are more likely to maintain a healthy weight and get enough calcium.
Whole wheat English muffins, pita bread, or bagels
Oatmeal with sliced fruit and almonds
Peanut butter and banana slices on whole-wheat bread
Avocados on whole wheat bread
Homemade breakfast sandwich with whole wheat English muffins, 1 egg, sliced ham, and a tomato slice
Homemade breakfast burritos with a whole wheat tortilla, scrambled eggs, shredded cheese, and diced veggies like tomatoes, bell peppers, and onions
Eggs – scrambled, hard boiled, sunny side up, etc.
Omelets – scrambled eggs with diced tomatoes, bell peppers, black olives, onions, shredded cheese, and cubed ham
Carrot sticks with peanut butter
Low-fat cottage cheese or ricotta cheese
Low-fat, plain yogurt. Add fruit and whole grain granola for a healthy parfait
WIC 100% juice
If given, limit to:
4 ounces per day for 1-3 year olds
4-6 ounces per day for 4-6 year olds
8 ounces per day for 7-18 year olds
Children do not need juice every day. Whole fruit is preferred to get additional nutrients and fiber not available in juice.
If you do not like to eat “typical” breakfast foods, try:
A breakfast shake. Mix low-fat, plain yogurt with fruit, spinach, and ice
Peanut butter on crackers, topped with sliced fruit (apples, strawberries, blueberries, bananas, pears, etc.)
Whole wheat toast or an English muffin topped with sliced fruit, yogurt, or low-fat cottage cheese
Leftovers from another healthy, balanced meal can also count as a great breakfast
Breakfast On the Go
If eating breakfast at home is not an option for your children, find out if school breakfast is available. Or, you can pack a healthy on-the-go breakfast that they can eat while on the bus or when they get to school. This will not only encourage your children to eat nutritiously, but also will help fuel their growing bodies and minds for success.