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Extension > Live Healthy, Live Well > Power Up with Breakfast

Monday, September 30, 2013

Power Up with Breakfast

 Power Up with Breakfast

Is your child tired, hungry, or grumpy?  Are you tired, hungry, and grumpy?  Many children and adults do not eat breakfast
in the morning leaving them tired and possibly grumpy. This makes it hard for children to learn in
school and adults to concentrate. Breakfast
is a great way "power up" and get your morning off to a great start.

Let's look at some of the common reasons people may not eat breakfast and some easy solutions.

"I don't have enough time in the morning"
  • Get up 15 minutes earlier. You may want to start by just getting up 5
    minutes earlier each day and by the end of the week, you will have gained 15
    minutes - enough time for breakfast.
  • Plan what you are going to have for breakfast the night before to save time in the morning.
  • Students who don't have enough time to
    eat breakfast at home can eat breakfast at school (many schools now serve
    breakfast).
  • Keep quick breakfast foods available to eat on the run. Here are some examples.
- Small yogurt container
- Granola bars or fruit bars
- Fruit
- Cheese stick

"I'm not hungry first thing in the morning"
  • Rather than skipping breakfast, try
    waiting 30 minutes or so after you get up to eat breakfast.
  • Try a lighter breakfast such as yogurt
    and fruit or a slice of toast with peanut butter.
  • Try eating breakfast every morning for a week - you may start to get hungry in the morning once your body
    adapts to a new eating schedule
"I'm trying to lose weight"
  • Research indicates that eating
    breakfast can actually help a person lose or maintain weight.
  • Include a protein source, such as milk, cheese or peanut butter as part of your breakfast. This will help you feel fuller for a longer period of time.
"Breakfast foods are boring"

Breakfast doesn't need to be boring! Here are some great ideas:

Quick and easy
  • Low-fat yogurt
  • Granola bars or breakfast bars
  • Fresh fruit
  • Peanut butter sandwich
  • Whole wheat toast
  • Cheese stick
  • Nuts
  • Whole grain muffins 
A bit more preparation, but worth the wait
  • Oatmeal
  • Hard cooked egg
  • Whole grain pancakes
  • Scrambled eggs with veggies
This month's challenge (pick one of the following)
  • If you or your children are currently not eating breakfast, try eating breakfast for a week.
  • If you currently eat breakfast, try to vary your breakfast with different fruits.
Breakfast is important so make time for it each day. Share your favorite breakfast idea in the comment section below. For simple breakfast recipes, visit The Recipe Box.

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