The Right Start

Get the school year off to a great start by making a good breakfast a part of it. Breakfast is truly the most important meal to eat. 

Studies show kids who eat breakfast are more likely to:

  • Have higher test scores in school
  • Concentrate better with problem-solving skills used in reading, writing and math
  • Have healthier body weights
  • Have lower blood cholesterol levels

Follow the 3R’s to help your kids make healthy breakfast choices.

Rev Up Metabolism

Breakfast simply means to “break-the-fast.” Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast.

Reach For Protein and Fiber

Smart breakfast choices should include two or three foods groups. Include protein and fiber in your breakfast to keep you feeling full longer. Our bodies love carbohydrates. They are easy to digest and give quick energy. Proteins take a little longer to digest, therefore providing energy when the carbohydrates are gone.

Ready-To-Go In One Minute

Don’t have enough time in the morning to eat breakfast? Here are twelve quick grab-and-go breakfast ideas that take less than one minute to prepare!

  1. Breakfast-in-a-bag: whole almonds, dried cherries or cranberries, Kashi Heart to Heart cereal, and chocolate Chex. Mix and pre-portion ahead of time in snack-size bags.  Make your own version with your favorite nuts, dried fruits and cereal .
  2. Breakfast parfait: layer low-fat strawberry yogurt, low-fat granola and sliced banana, or stir 2 tablespoons powdered peanut butter into vanilla yogurt, top with crushed graham crackers.
  3. Breakfast taco: ¼ cup 2% shredded cheddar cheese on a flour tortilla. Microwave 30 seconds; roll while warm. Add salsa, if desired. Serve with ½ cup 100% juice.
  4. Breakfast sandwich: 1 egg, 1 slice 2% cheddar cheese, 1 English muffin and 2 tsp margarine.
  5. Banana Dog: Spread peanut butter on a tortilla shell, place banana in the middle and fold.
  6. Strawberry Banana Smoothie:  10 oz fresh strawberries, stems removed, 2 ripe bananas, 3 tablespoons sugar or honey, 1 cup ice cubes, 3/4 cup milk or yogurt. Blend. Substitute different yogurt and fruit for more variety.
  7. Ham & Cheese Wrap Up: wrap string cheese with slice of deli ham; wrap buttered whole grain bread around meat and cheese. Serve with ½ cup 100% grape juice.
  8. Grab & Go: 1 banana (or apple), 1 string cheese, 1 granola bar or crackers.
  9. Traditional-on-the-go: put cereal in a bag, carton of low-fat milk, and orange slices.
  10. PB&J: peanut butter on whole-wheat toast. Serve with ½ cup 100% juice.
  11. Sweet Banana-Almond Breakfast: Spread almond butter over each half of toasted English muffin. Top with sliced banana and drizzle with agave nectar .
  12. Strawberries and Cream Breakfast: Spread cream cheese evenly over each half of toasted English muffin. Spread strawberry preserves over cream cheese layer.

 12 back to school breakfast ideas that take less than a minute to make!

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Kaiti George

Kaiti George is a Registered Dietitian and fitness enthusiast with over 10 years of experience in both fields. She is a Registered Dietitian at Hy-Vee in Kearney and also teaches a variety of group exercise classes at the Kearney YMCA. Kaiti is the proud mom of twins, Jenna and Collin. Kaiti is a member of the Academy of Nutrition and Dietetics and is a Licensed Medical Nutrition therapist through the State of Nebraska. She and her husband Tom live in Kearney with their two dogs, Joe and Murphy. Kaiti prides herself on living an active healthy lifestyle and hopes to give readers great tips and recipes to do the same!

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