Medical Report

Preparing breakfast for kids

CREATED Sep. 18, 2012

  • Print

  • Milk and cereal grains are often fortified with vitamin D

For many families, mornings are hectic. There is breakfast to eat, teeth to be brushed, shoes to be tied, before the mad dash to school. 


So how do you fit in a healthy breakfast?   

Registered dietitian dana nahai says the key is planning and prep, because you need to include something from three different food groups.    

“Whole grains, proteins and fresh or frozen fruits.” Dana Nahai says.   

Many parents turn to cereal in the morning, but dana says don't eat it every day.  
 
“Even the organic breakfast cereals have a lot of hidden sugar and sodium in them.” Nahai says.

But making a change doesn't mean you have to cook when you wake up. Prepare some foods the night before, like oatmeal.    
 
“With a little bit of milk and brown sugar, and cool that and place it in the refrigerator.” Nahai says.

In the morning, just reheat it and add some fruit, such as blueberries.   

You can also make whole wheat waffles, adding yogurt, fruit and nuts - or another option --  an apple sandwich.  You can spread peanut butter on apple slices, and put it in a whole grain pita. 
Dana also suggests:     

“We have taken some deli ham, some mild-flavored mozzarella, placed it in the tortilla and folded it like a crepe.” Nahai says.

Making a healthy breakfast does take some preparation, but if you do your homework, you can help your child get the best start to his day.