A healthy breakfast has many benefits. It helps to replenish the energy storage and nutrients in your body and gives you a better chance at getting your recommended daily intake of fiber, vitamins, and minerals. It’s pretty important.
Not only does breakfast help to break the overnight fasting period that you just went through, but it also replenishes your supply of glucose. This can boost your energy levels and alertness, while also providing the other essential nutrients that are required for good health. These essential nutrients help you and your family focus and function throughout the day. They also provide other important benefits to your organs, immune system, and mental health.
What does science say?
Many studies have been done to examine the benefits of breakfast, and this is especially true when it comes to kids. Breakfast is an important component to focus, and can even help with weight management, reduced risk of type 2 diabetes, and heart disease.
Children and (especially) teenagers who eat breakfast regularly tend to perform better academically when compared with those who skip breakfast. It has also been reported that when kids have a healthy breakfast they feel a greater level of connectedness with the teachers and students around them. This can help them to maintain positive and healthy social interactions and relationships.
Healthy breakfast foods are rich in the key nutrients that your body craves such as folate, fiber, protein, iron, b vitamins, and calcium.
Porridge made from rolled oats, whole-grain cereal, smoothies made from fresh fruit or vegetables, and protein sources such as eggs all top the most popular foods list when we’re talking about breakfast items.
Healthy Eating
When it comes to healthy eating it can be difficult to find an easy balance between the good and the fast.
Most families in Mississauga and beyond tend to be hard-pressed for time in the mornings when rushing. Missing the bus can be a common occurrence in many households. The kids wake up late, you can’t find your keys, and the lunches need to be made – it can be hectic!
We know that a 5-star breakfast isn’t a realistic goal when it comes to managing a busy family. Many families struggle to make healthy breakfast options that their kids enjoy, and processed foods can make you sluggish and impact your focus. You’ll also probably feel hungry again well before lunch – due to the lack of nutrients in your frosted waffle and syrup.
So, what are the alternatives? How can you feed your family a healthy breakfast that doesn’t break the bank when it comes to time?
There are alternatives to sugary cereals and processed meats that you can rely on when it comes to having healthy and fast breakfast options in your household.
Dig In!
Hello, simple! This delicious Berry Yogurt Smoothie is made easily and is packed with protein. Not only can it help to keep you full throughout the day, but it’s also an excellent sidekick when you’re in a rush or need to get to the big game quickly.
Sun Butter, Banana & Chia Seed Toast
This nut-free breakfast treat or mid-morning snack will help you stay fuller longer with the perfect amount of satisfaction, fiber, and protein. It’s also an excellent post-workout snack with a healthy serving of potassium and the ability to promote muscle mass.
Blueberry Almond Overnight Oats (V, GF)
Overnight oats are the gift that keeps on giving. In the evening get all your ingredients together, drop them in a jar, and you’re done! In the morning you have a healthy and fast effortless breakfast. Another benefit to this healthy superfood is that there’s no limit on how many you can make and prepare. It’s easy to get the whole family fueled and full with overnight oats.
Never heard of it? Us, either!
Lisa Lin walks us through one of her all-time favorite breakfast recipes, and you will not be disappointed. Mixing savory oatmeal with an egg is the perfect way to satisfy early morning cravings. This breakfast will give you a well-deserved pick-me-up and energy all the way to lunch.
Mini Ham and Cheese Quinoa Cups
Speaking of savory, these gluten-free breakfast treats are sure to be a crowd-pleaser with the family. Small enough to fit on a spoon and versatile enough to let you interchange the ingredients, these mini ham and cheese quinoa cups have definitely become one of our most liked recipes. Add your favorite veggies, a little bit of protein, and of course, eggs, and you’re well on your way to a jet-fueled day.
Spinach and Cheddar Microwave Quiche in a Mug
No time to make mini ham and cheese cups? No problem! With 5 minutes, a mug, and a microwave you can get yourself a tasty breakfast that’s loaded with spinach and protein. Try changing the ingredients until you find your perfect blend!
Chocolate-Peanut Butter Granola Apple Bites
Another delicious 5-minute breakfast snack, this sweet treat goes perfect alongside a fresh egg, toast, or a protein shake. Apples contain no fat, sodium, or cholesterol and they contain enough dietary fiber to help support your immune system. Topped with peanut butter and optional chocolate drizzle, these are filling, fast, and delicious. It’s sure to liven up your morning breakfast or mid-afternoon snack.
What if you’re not hungry in the morning?
Some people, especially kids, might find it hard to tolerate food first thing in the morning. Eating late at night before can trigger not wanting to eat in the mornings, as can a sensitive stomach.
If this sounds familiar, there are things you can do to gather a large appetite in the mornings. Reducing the size of your meals in the evening and eating them earlier might help. New recipes might help to fuel your morning taste buds. Start small, and slowly work your way into mornings that are rich with foods you can benefit from.
Heritage Orthodontics is an award-winning Invisalign provider with elite and platinum plus certification. Our orthodontic offices are loacted in Mississauga and Georgetown, Ontario. To learn more about our practice or to speak to Dr. Selnes directly please email us at info@heritageorthodontics.com
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