After the unscheduled days of summer, getting back to early morning rush to school and work can be stressful for parents and children. While it may be easy to just rush out the door and stop by a fast food place for breakfast, in the long run this practice may not be healthy for children and adults.
To help your family make a smooth transition to a new school year, here are some ideas drawn from our staff at the Total Wellness Doc and Mom website who have children of all ages and stages. However the basics of power breakfast remains the same whether you are raising a toddler or a teen.
The four basic food groups of protein, whole grains, vegetables/fruits and dairy/fats are essential for growth, energy, health and total wellness.
After over 10 hours of not eating overnight, getting barely enough food in the morning or meals packed with sugar and carbohydrates may cause unhealthy eating habits and lack of alertness in kids. I remember as a kid and in college being really tired by 10am after breakfast Pop Tarts or Frosted Flakes cereal. Our blood sugar level declines during the night and our body needs nourishment with the right type of food in the morning.
Grains like oats, buckwheat, wheat germ and brown rice and other complex carbohydrates like fruits and vegetables rich in vitamin C, beta-carotene and fiber are important items for power breakfasts. For a healthy diet, the USDA recommends 2-4 servings of fruits and 3-5 servings of vegetables per day. So we need to add some of these in the morning to get a healthy supply of the right nutrients in our kids’ bodies.
Eggs, cottage cheese and lean unprocessed meats are good sources of nutrients for the morning as well. In our family, we have smoothies and shake recipes using Young Living’s Power Meal. Power Meal is a vegetarian, rice-based meal replacement that’s rich in protein, antioxidants and amino acids.
Here are some of my favorite Power Meal shakes. Add different quantities based on your family size.
Liquid 75 % water 25% Almond Milk
All Natural Peanut Butter or Almond Butter
Bananas and Ice
Liquid 75% water 25% Greek Yogurt Plain
Frozen Blueberries, Blackberries and Raspberries (BJ’s or Costco has a big bag of $10)
Liquid 75% water 10% NingXia Red 15% Coconut water
½ Avocado mushy, Blueberries, Blackberries, and Raspberries
Spices Nutmeg and Cream of Tartar & ICE
The Healthy School Lunches Organization has made available a 7-page article called Healthy Power Breakfast for kids with 10 recipes you can use. You can download it here. This is one recipe that you could prepare ahead and free up your morning for other important things to do:
Fruity Bran Muffins
Makes 12 muffins
The combination of oat and wheat brans makes these wholesome, fruity muffins doubly healthful. Oat bran helps keep blood cholesterol levels low while wheat bran promotes a healthy digestive tract. Prune puree makes them moist without added fat. The muffins will be quite moist when they first come out of the oven; so let them stand a few minutes before serving.
2 cups whole wheat or whole wheat pastry flour _ cup wheat bran _ cup oat bran _ teaspoon salt
1 teaspoon baking soda 1 teaspoon cinnamon _ teaspoon nutmeg 1 apple, finely chopped or grated (use a food processor) _ cup raisins
1_ cups fortified soymilk or rice milk
1_ tablespoons vinegar
1 4-ounce jar prune baby food or other prune puree
1/3 cup molasses
Preheat oven to 350 degrees F.
Mix flour, brans, salt, soda and spices.
In a separate bowl combine chopped apple, raisins, milk, vinegar, prune baby food, and molasses.
Combine wet and dry ingredients and stir to mix. Spoon batter into oil-sprayed muffin pans, filling them nearly to the top. Bake until tops bounce back when lightly pressed, about 25 minutes. Let stand 1 to 2 minutes, then remove from pan and let stand 5 minutes before serving.
Per muffin: 159 calories; 5.5 g protein; 37 g carbohydrate; 2 g fat; 6 g fiber; 203 mg sodium; calories from protein: 12%; calories from carbohydrates: 80%; calories from fats: 8%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Berton, RD.
Do you have a power breakfast recipe to share? Please send it to us or leave it in our comment section below. We are always looking for ideas from our readers. Thank you.
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