Integrative Health Blog

5 Quick Breakfast Ideas for Back to School

Posted by Dr. Teresa Fuller on Mon, Aug 25, 2014


It’s that time already! Now that the lazy days of August are wrapping up, parents have already begun the hustle and bustle of shopping for back-to-school supplies and filling out school forms.  Now it is time for the morning routine of getting the kids ready for school.

Do your children want to run out of the house without having eaten a decent breakfast? 

That sets them up for fatigue, irritability, and poor concentration.  Breakfast is a must to kick start the brain, so skipping it should not be an option. Since most of us are pressed for time in the morning, here are 5 quick breakfast ideas to get you through the week:

1)  A breakfast smoothie.  It doesn’t get much quicker than blending fresh or frozen fruit with a good protein source.  The possibilities for a morning shake are endless.  Use a combination of berries with a banana.  Add in fortified almond or coconut milk for healthy fat and calcium.  For added protein, use almond butter, a vegan protein powder or tofu (non-GMO please).    

2)  Old fashioned oatmeal with fresh fruit and nuts.  This oatmeal (slow cooked, not instant) breakfast is high in fiber, and very filling. You get protein from the oats and the nuts.  And the added fruit gives an extra boost of vitamins and minerals.

3)  An omelette loaded with vegetables.  The eggs provide protein, and also are a good source of the brain-boosting nutrient choline.  Add as many vegetables and color as your child will go for to give a boost of phytonutrients.

4)  French toast.  Use a whole grain bread to provide a complex carbohydrate.  Sprinkle with cinnamon, which is yummy and has the added benefit of stabilizing the blood sugar.  Add a bowl of berries on the side, or top with a berry compote.

5)  Last night’s leftovers. Don’t get stuck in the “breakfast food” rut.  How about warming up last night’s corn chowder or making a quick potato and mixed veggie hash from last night’s dinner? 

Your child’s brain uses a whopping 20% of the body’s total energy expenditure! 

So, starting the day off with a good energy source is critical to optimizing your child’s brain health and school performance. Have a great year!

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Topics: children's health, pediatrics