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5 Breakfast Options that Offer Lasting Energy for You and the Kids


Breakfast is the most important meal of the day, however, if you're like most busy American families, you don't have a lot of time in the morning to spend in the kitchen.  Fear not; there are many healthy breakfast options for a family on the go.  These nutrient rich foods will energize your entire family and give them the boost they need to make it through the day.

Option 1: Cold Cereal

Cold cereal is a great option for breakfast if you don't have a lot of time. Avoid kids cereals with high sugar content. Instead, try whole grain options like Multigrain Cheerios or Wheaties. Complex carbohydrates are a terrific source of energy. Add some skim milk for a bit of protein and calcium and you have a well-balanced meal to start your day.

Option2: Omelets

Protein is an essential part of any well-balanced diet.  Not only does protein help build muscle and bone strength, but it boosts your immune system and promotes endurance.  Serve your family up a healthy dose of protein by making egg white omelets. This way your family gets all of the protein their bodies need and none of the cholesterol. Throw some green vegetables into your omelets for added nutrients and flavor.

Option 3: Fruit Smoothies

Have a sweet tooth? Before you reach for that jelly donut, try shaking things up by making a fruit smoothie. Using low-fat or non-fat yogurt and your favorite seasonal fruits, you can create a refreshing, nutritious breakfast that will invigorate your family and satisfy the most intense sugar cravings.

Option 4: Oatmeal

Oatmeal is the perfect breakfast food. Oats are a great source of fiber and contain many essential vitamins and minerals including vitamin E, iron, and magnesium.  According to the American Cancer Society, those who eat a diet high in oats are less likely to develop heart disease.  But though oatmeal may be chalk full of nutrients, its bland taste may make it a hard sell among your kids. Adding some fresh fruit to a bowl will sweeten the meal without compromising its health benefits. Mix oats with milk instead of water for an extra shot of calcium.

Option #5: Lean Breakfast Meat 

You can add a bit of protein and healthy fat to any of these meals by serving them with a side of lean meat. Lox, extra lean ham, and turkey bacon are great alternatives to traditional breakfast meats. 

You don't need a lot of time to prepare a high energy breakfast for your family. And, by giving your them a healthy meal in the morning, you are giving them the tools they need to have a productive and fulfilling day.

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