Now You're Cookin': Breakfast!

We all “fast” for seven or more hours a night when we sleep. “Break the fast” with some nourishing food. If you feel a little sluggish when you miss your morning meal, you have a good reason. You’re running your “engine” on empty. Eating breakfast restores your body’s supply of blood glucose, the brain’s main fuel source. Here are some benefits of breakfast:

• Breakfast improves school performance. Children who skip breakfast have trouble staying on task in school and become tired and irritable.
• Breakfast improves nutrition. Researchers have shown that children who eat breakfast are more likely to meet their needs for calcium, iron, riboflavin, folic acid, iron, vitamins A and D and other nutrients. They also eat less fat.
• People who eat breakfast tend to eat more healthfully all day. Breakfast skippers usually don’t make up for the nutrients they missed at breakfast — and they may overeat later.

Fuel your body and brain with nourishing food in the morning.

• Aim for variety. Choose foods from three or four different food groups, such as a grain, meat, fruit and milk, for breakfast.
• Have some protein. Researchers have shown that people who eat a protein-containing breakfast performed better on tests involving thinking and concentration. For example, having a glass of milk, container of yogurt, a piece of cheese, peanut butter on your toast or a hard-cooked egg all would add protein.
• Choose cereal wisely. When shopping, look high on the shelves instead of at eye level or lower, where the kids’ cereals often are placed.
  • Read the Nutrition Facts labels carefully. Compare fiber, sugar content, vitamins and minerals.
  • Compare cereal prices. Consider store brands, and use the unit price found on most store shelves.
  • Choose whole-grain cereals and whole-grain breads. To select whole-grain foods, check the first couple of items on the ingredient list. For example, look for oatmeal, whole wheat or whole grain. Look for a health claim on the package.

Did you know children need 60 minutes of physical activity every day? Adults need 30 minutes of daily moderate physical activity for health and 60 minutes to help prevent weight gain. How about an early morning family walk?

• Set the table the night before. Put the cereal box(es), bowls, spoons and glasses on the table.
• If you want a heartier breakfast, such as pancakes or muffins, measure out the dry ingredients in a bowl the night before. Add the wet ingredients in the morning.
• Make extra muffins and freeze them. Warm them in the microwave oven.
• Make a breakfast casserole the evening before and refrigerate. Pop it in the oven in the morning.
• Do you have a minute? Wrap some cheese in a tortilla, microwave 20 seconds and fill cups with orange juice.
• Try peanut butter and banana sandwiches or leftover pizza and milk or 100 percent fruit juice.

• Cereal with sliced bananas and milk
• Homemade cereal mix with whole-grain cereal, nuts, dried fruit and milk
• Graham crackers with peanut butter, and a fruit and yogurt smoothie
• Waffles with fresh strawberries, lean ham and low-fat milk
• Oatmeal with raisins and low-fat milk
• Peanut butter on whole-wheat toast, apple slices and low-fat milk
• Minipizzas made with English muffins, pizza sauce, cheese, Canadian bacon or other toppings and orange juice
• Scrambled eggs, whole-wheat toast, orange slices and low-fat milk
• Leftover pizza, sliced cantaloupe and low-fat milk
• Scrambled eggs with salsa wrapped in tortillas, sliced peaches and low-fat milk

For more information about food safety and nutrition, contact your county office of NDSU Extension.

Visit the NDSU Extension website for parent/caregiver information, recipes and educational activities for children.

For more information about healthful eating for the entire family.

“Eat Smart. Play Hard.” is an initiative of the Food and Nutrition Service, USDA.