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Back to School: Quick and Easy Breakfast Ideas
We’ve heard it a million times: Breakfast is the most important meal of the day if you want to promote well-being and maintain a healthy weight. But when it comes to kids and teens, breakfast provides additional benefits. Studies show that students who eat breakfast concentrate better, solve problems more easily and display better muscle coordination than breakfast skippers. They also have higher attendance rates, lower rates of tardiness and fewer behavioral problems than skippers. All of which makes sense: Kids who are hungry have a harder time paying attention and learning.
Kids who eat breakfast also are less likely to be overweight and more likely to have an overall healthier diet that meets their daily needs for vitamins and minerals such as iron, calcium, zinc and folic acid.
Basics of a healthy breakfast
Aim for a breakfast that balances protein, fat and healthy carbohydrates, such as whole-grain breads or cereals, instead of simple carbs that are high in sugar and white flour, such as pastries. Breakfast should provide one-fourth to one-third of the day's energy and nutrients and should include grains (preferably whole grain), protein, fruits or vegetables, and a lowfat dairy product (which may also serve as a source of protein).
Beat-the-clock breakfasts
In the rush to get everybody out the door on time, a healthy breakfast often gets put on the back burner. It doesn’t have to, though. In fact, you don’t even need to turn on the burner for these healthy, quick-and-easy breakfast ideas, some of which come from the American Dietetic Association’s Web site, www.eatright.org:
Fruit and yogurt smoothie with ground flaxseed mixed in
Whole-grain ready-to-eat cereal topped with sliced banana and yogurt
Bran muffin and yogurt topped with berries
Toasted whole-wheat waffle topped with fruit and yogurt
Peanut butter and banana sandwich on whole-grain bread
Peanut butter or hummus on whole-wheat toast with a glass of lowfat milk
Cheese pizza and a glass of orange juice
Turkey-apple sandwich made with whole-grain bread, lowfat turkey, sliced apples and reduced-fat Monterey Jack cheese
Lean ham on a toasted English muffin and a glass of vegetable juice
Breakfast wrap made with cut-up fresh or canned fruit and lowfat cream cheese rolled in a whole-wheat tortilla and a glass of lowfat chocolate milk
Microwave-made scrambled eggs wrapped in a whole-wheat tortilla with a little salsa and grated, reduced-fat Cheddar cheese, plus an apple
Become cereal savvy
Hot or cold cereal with yogurt or milk and a piece of fruit can be a great quick breakfast. Most cereals are fortified and can help kids get the vitamins and minerals they need for good health. But many experts recommend avoiding cereals that list sugar as one of the first ingredients. Instead, look for a breakfast cereal that meets American Dietetic Association guidelines — at least 2.5 grams of fiber per serving and at least 25 percent of the daily value for vitamins and minerals. Choose cereals that also provide some healthy fat, such as nuts, or just add your own.
Grilled Balsamic Pork Tenderloin
Start your day off with a healthy breakfast and end it with a healthy dinner.
Prep time: 15 minutes*
*Marinate time extra
Cook time: 8 minutes
1 lb. center cut pork tenderloin
1/3 cup olive oil
1/4 cup balsamic vinegar
1/2 tsp. dried oregano
1. Cut pork loin into 1/2-inch slices. Place in heavy plastic bag set in large bowl. For marinade, in bowl combine oil, vinegar and oregano. Pour over pork in bag. Close bag and turn to coat pork well. Marinate in refrigerator for 1 hour, turning bag frequently.
2. Drain and discard marinade. Preheat grill. Grill pork on the rack of an uncovered grill directly over medium-high heat for 3 minutes. Turn and grill 3 to 5 minutes more or until done.
