Breakfast is deemed the most important meal of the day and for good reasons: it provides you with the energy that your body needs to start the day off healthy and energetic. It also provides your brain with the much-needed fuel: glucose. This improves your productivity, sharpens your cognitive function and lifts your mood.
Breakfast is especially important for children. It helps them perform better in school, sports, and more. Aside from that, it provides them with the much-needed energy to grow and develop.
But, preparing a nutritious breakfast that checks off every box is not always easy, especially when you consider how much low-quality food there is in your local grocery store.
Today, we’ll dive in and go over how to prepare a healthy breakfast for yourself and family.
A healthy breakfast for your family
When it comes to breakfast, there are tons of options. You’ve got cereals, eggs, pancakes, waffles, fruit salads, and more.
The problem is, a lot of the options aren’t very nutritious. They either lack in essential vitamins, minerals, and fiber, or the macronutrient composition isn’t balanced.
You see, there are three macronutrients: protein, fats, and carbohydrates.
Most of the packaged foods offer quite a bit of fast-digesting carbohydrates, moderate amounts of fat, but are severely lacking in protein. This macronutrient is essential, especially for kids. It provides the body with the building blocks (amino acids) it needs to grow and repair itself.
Aside from that, a lot of the packaged foods are filled with sugars but lack any vitamins and minerals that the body needs to function optimally.
To avoid having subpar food for breakfast, you should focus on preparing whole foods and make better purchase decisions in the grocery store. Here are some tips:
1. Choose the right cereal
If you take a walk around the cereal stand in the grocery store, you’ll be met with hundreds of options for colorful and eye-catching options. However, when picking quality cereal, you need to go past the cool design of the box and look at the nutrition label.
- The cereal should be made of whole grains (e.g., whole wheat). Some modified grains are high in sugar, low in minerals and protein.
- The carbohydrate to sugars ratio should be no higher than 4 to 1. For example, if the cereal contains 70 grams of carbs per 100 grams, the simple sugars should be no more than 18 grams.
- There should be zinc, iron, and other nutrients, as well as fiber, and at least 3-4 grams of protein per serving.
Pour in a bowl, cover with your choice of milk and enjoy.
2. Prepare whole eggs
Eggs are very nutritious and should be eaten whole. Each egg contains roughly 6 grams of protein, as well as vitamins E, B-12, riboflavin, calcium, iron, folic acid, zinc, and essential fatty acids.
You can serve them in many forms: boiled, baked, fried, poached, etc.
3. Prepare healthy and delicious toast
One of the best bread options is Ezekiel. It’s low in sodium, whole wheat and contains 4 grams of protein and 3 grams of fiber in each slice.
Spread some natural, low-sodium nut butter, slice up half a banana, and sprinkle some chia seeds on top and you’ve got a nutritious and delicious breakfast.
4. Mix it up with a smoothie
There are thousands of healthy and delicious smoothie options that kids love.
If your children are getting picky, put some frozen fruit (such as banana, kiwi, and berries) in a blender, add some Greek yogurt, and a liquid such as milk or water and blend until smooth. It’s delicious, full of nutrients, and quick to make. Your kids can even drink it on the way to school.
5. Make healthy pancakes
If you want to prepare some pancakes for your family on a Sunday morning, you’re in luck, because there are lots of options.
Mix a cup of whole wheat flour, ¼ cup all-purpose flour, ⅓ cup uncooked farina, ⅓ cup sugar, a tsp. baking powder & soda, ½ tsp. salt, ½ cup milk, ¼ cup applesauce, and one egg.
Pour mixture into a preheated pan, preferably coated in cooking spray and cook for a minute on each side.
Serve to your family with the topping of choice. Yes, maple syrup.
6. Make egg muffins
Unlike regular muffins that are filled with tons of fats and sugar, the egg muffins are a healthy option that is rich in protein, vitamins, minerals, healthy fats and low in calories. It’s also great if you’re tired of eating plain eggs.
Mix eggs with low-fat bacon, spinach (or kale), some cheese, and pour the mixture into a muffin tin. Bake for 15-20 minutes and serve.