Getting breakfast done in a few minutes amid a busy schedule for your kids can be tough…nix the cereal and checkout my 5 kid-friendly (and mom- and dad-friendly) breakfast that can be made in less than 5 minutes!
I am always so energized by educating women because it is one small part that I can do to help educate and empower women to understand what they are buying and eating and what they are feeding their families. We are so overwhelmed by hundreds of choices of breads and cereals, long aisles of yogurts and snack bars…all promising that they are high-fiber, whole grain, low-carb, low-calorie, low-fat, no high fructose corn syrup and on and on and on.
I have met hundreds of women who find what should be the simple task of grocery shopping confusing, frustrating, and a source of anxiety.
Frankly, as consumers, we’ve all been suckered into clever marketing schemes, fancy packaging, and WAY too many choices.
But that’s really not the main point of my message to you today 🙂
One of the points of most frustration I hear from our clients is the challenge of how to get kids to transition from some of the not-so-healthy foods to healthier options.
Tonight, one of our members asked about what healthy cereals her kids could eat (and actually like) for breakfast.
Here’s the deal: there are a few good cereals out there, but honestly, cereal is NOT enough nutrition for our kids before they head out on a day-long venture to school and activities (and this goes for adults too). But sadly, cereal is the most typical meal fed to kids because it is quick and easy.
But here’s what happens:
1. Kid eats a bowl of cereal (most-likely high in sugar) with milk (adding more sugar).
2. Kid goes to school and is required to focus, complete tasks, calculate, answer and interact with other students – this requires burning precious calories to keep him at his best.
3. In the meantime, the amount of energy provided by a bowl of cereal (primarily all simple sugars and very little protein), is barely enough to hold his energy and focus through mid-morning – he basically has a “sugar crash.”
4. Kid has lunch (and we all know how nutritious school lunches are…note sarcasm)
5. Kid comes home and is starving because he didn’t get enough nutrition earlier in the day so he snacks on junk and then has a high-calorie dinner, then goes to bed.
And we wonder why nearly 1 in 3 of our children are obese in our country…
SO – what is the solution?
Like mom always said…breakfast is THE most important meal of the day. We all need to start our day the right way with a good amount of carbohydrates for energy as well as enough protein to hold us over until our next meal so we have optimal energy all day long and don’t end up gorging ourselves at 3pm and on.
Here are 5 kid-friendly breakfasts even for the busiest of families (and these are mom- and dad-friendly too). And these all can be prepared in less than 5-10 minutes and even are good on the go!
Hot turkey melt: Put a few slices of turkey and a slice of swiss or part-skim mozzarella on a slice of whole grain bread (I like Ezekiel sprouted grain bread) and put it in the toaster oven until melty and cheesy. Add tomato, avocado, a smear of mustard to kick up the flavor!
Peanut Butter Cup Power Shake: what kid wouldn’t want a chocolate shake for breakfast? Put in a blender 1 scoop of chocolate protein powder (or vanilla and add 100% cocoa powder), a spoonful of almond butter or natural peanut butter, about a cup of almond milk, and a few ice cubes. Blend until creamy deliciousness…
We carry Sun Warrior protein powder at our studio – a brand I suggest that doesn’t have the junk that most protein powders you buy in major stores – it’s gluten-, dairy-, and soy-free so safe for kids and adults!
Toast with creamy ricotta, honey and berries: Toast up a slice of whole grain bread, spread with
part-skim ricotta cheese, drizzle with honey and top with your favorite berries.
Egg McDelicious sandwich: Scramble an egg or fry an egg in a small frying pan with olive oil cooking spray (take 3-4 minutes). Place a slice of swiss or part-skim mozzarella cheese to melt then place in between two small slices of whole grain toast – add mustard, tomato, avocado, etc. and a little kosher salt and pepper.
Make-ahead Quiche cups: these are a great, high-protein recipe perfect to make on the weekend and have ready-made for the week ahead. Click here for the recipe.
Make sure to add fruit like berries, apples, or pears to all your breakfasts!
For more of my favorite fast breakfasts click here: http://bodyprojectfitness.com/4-fast-breakfast-favorites/
Kids’ bodies, like adults, want to feel good and want to have the best energy possible all day long. Change doesn’t happen without making small positive changes in our daily lives (that may be uncomfortable at first).
I hope you enjoy these recipes and I would love to hear what you’re doing with your families to keep them healthy even amid crazy schedules!
Committed to your family’s health,