Happy Back to School Month, all!
While September gets a heavy focus on the return to the classroom, I like to recognize a very important (and school-related!) food holiday. September is Breakfast Month, and while there has been some recent contention in the media about whether it’s the most important meal of the day, there are a few things we definitely know. First, kids who eat breakfast tend to do better in school- breakfast eaters have higher overall test scores, they concentrate better, and solve problems more easily. Additionally, kids who eat breakfast tend to have fewer hunger-induced stomach aches in the morning. I like to tell my customers that eating anything is usually better than eating nothing for students, but there are definitely certain nutrients that make a better breakfast. Let’s look at a few examples.
- Protein: This macronutrient helps keep kids full longer so that their brains can focus on spelling words and math problems- not their grumbling bellies. Some of my favorite protein recipes are below:
-Eggs in Muffin Tins are my favorite thing to show busy families. These make-ahead quiches are the perfect way to squeeze in a high protein breakfast on the go, while using up any leftovers you might have. This recipe calls for asparagus and red pepper, but don’t let that limit you! I love broccoli, cauliflower, and spinach in this dish as well!
-Egg Sandwiches are another way to squeeze in lots of food groups at once while focusing on protein. Whole wheat English muffins are a great way to add whole grains to a meal- meaning more fiber (more on that later!).
-Peanut Butter Pinwheels are a super fun- and super fast!- way to start the day. This is a lower-sugar PB&J rolled into bite size pieces. Any nut-butter would work here, so if you have a peanut allergy in the house try sunflower seed butter for an equally delicious and nutritious meal.
2. Calcium: Growing bones and teeth need calcium to help build them up! This easily forgotten nutrient is simple to add to breakfast, and you don’t have to be a dairy lover to do it!
-Leafy greens are high in calcium, so this Savory French Toast is a great way to boost calcium intake. This recipe is a fun spin on the sweet classic and a great way to teach kids that breakfast doesn’t have to be sticky sweet.
-Smoothies are always a great way to get calcium plus fruits and veggies. This recipe calls for plain yogurt. There’s no need to add protein powder, but to boost a smoothie’s protein, consider Greek yogurt or Icelandic skyr.
-Tofu is another good source of calcium. Don’t be scared! This Mexican Tofu Scramble is a great way to introduce tofu to your kids, especially if they love burritos!
3. Fiber: Fiber aid digestion and will keep kids full until lunchtime! Most kids don’t get the recommended 25+ (depending on age) grams of fiber in their diets so a fiber-rich breakfast is a great place to start.
-Whole grains are rich in fiber and everybody loves a good pancake recipe. Consider making these on the weekend and freezing for an early morning treat!
-Cool fall mornings call for warm oatmeal. These slow cooker oats cook perfectly while you sleep for an easy breakfast in a snap.
-Banana splits for breakfast? Yes please. These delish ‘splits’ use Greek yogurt rather than ice cream and have fruit and grains for a fiber double whammy.
Enjoy back to school time, and until next time… eat well!
Emily
Emily Craft, RDN, CSP, LDN is an in-store nutritionist for Giant Food. Emily has her Bachelor of Science degree from the University of Delaware and completed her Dietetic Internship through Sodexo in Allentown, Pennsylvania. Emily’s background is in pediatrics and weight management and she loves helping families come together to enjoy healthy, delicious meals. For more information, go to https://giantfood.com/live-well/health-and-wellness/nutritionists/.
