Breakfast

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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.

For busy mornings, set the table the night before, such as cereal bowls, spoons, cereal boxes, or fruit. Remember, follow MyPlate recommendations for a healthy, balanced meal.

Healthy Breakfast Ideas

  • WIC cereal with milk
  • 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
  • Fresh fruit
  • 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

Juice

  • 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.

Unique Items

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.

Sources: EatRight.org, American Academy of Pediatrics

This post was last updated on December 18th, 2019 at 11:51 AM

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