Healthy Eating by Shelby Shelby
Breakfast Is Important For Heading Back To School
Breakfast is an important opportunity to give your child a boost for their school day. The Food Research & Action Center reports that children who eat breakfast perform better on mathematical and vocabulary tasks and can react better to frustration in the school day. The Centers for Disease Control and Prevention reports that children who eat a healthy breakfast have fewer absences, an improved mood, and a better memory. All of these breakfast benefits are important to school performance. However, we all know that the beginning of a new school year can be hectic and breakfast is often one early morning activity that gets left out. Try out these tips to make breakfast a staple for your child this year.
Follow the Myplate guide (visit choosemyplate.gov for more information) when planning breakfast. The Myplate is a guidance system that can help you develop a healthy breakfast for your child. A balanced breakfast includes all the five food groups: whole grains, low-fat dairy, lean protein, fruits and vegetables.
Think grab-n-go. Often our grab-n-go breakfast consists of poptarts or donuts, foods that are laden with added sugar. Instead, stock your pantry with nutritious grab-n-go foods. Some great examples are peanut butter sandwiches or whole grain waffles with fruit; a granola bar full of nuts, oats, and dried fruit; or a Greek yogurt or cottage cheese parfait.
Make breakfast ahead of time. Overnight oats, fiber-rich muffins, or frozen breakfast sandwiches can all be made in advance to make breakfast easier. Try the frozen breakfast sandwich recipe below!
Easy Freezer Breakfast Sandwiches
6 Whole Grain English Muffin
12 Slices ham
(optional) 6 slices cheese
Preheat oven to 350 degrees F. Spray muffin tin with cooking spray and crack one egg into each muffin tin. Lightly scramble each egg with fork. Bake for 10-15 minutes until eggs are done.
Assemble sandwiches: Split the English Muffin in half and place 1 egg, 2 slices of ham, and 1 slice of cheese (if desired) into sandwich. Wrap each sandwich in plastic wrap and place into freezer-safe bag or container.
Warm sandwiches: Remove plastic wrap and wrap sandwich in a damp paper towel. Microwave for 1 minute on each side. Add a fruit and dairy choice to make a balanced breakfast.
Shelby Shelby, RDN, LD registered dietitian living in Morgantown, KY. She holds a Bachelor’s of Science Degree in Dietetics from the University of Kentucky and completed her dietetic internship through the Coordinated Program in Dietetics at the University of Kentucky. She is currently pursuing her Master’s Degree in Human Nutrition from the University of Alabama. Shelby is a certified LIFESTEPS® instructor, Diabetes Prevention Program instructor, and holds a Certificate of Training in Food Allergies. She is a member of the Academy of Nutrition and Dietetics and is on the Social Media and Website Committee of the Kentucky Academy of Nutrition and Dietetics. Shelby is passionate about individual and community health and works hard to assist her clients make healthful lifestyle changes.