Summer is almost over?! That means the busiest time of the year for all parents is approaching soon... Back-to-school season. It can be overwhelming getting back into the groove of getting your child ready for school, and breakfast may not necessarily be on your radar every day. We’ll be going over some simple breakfast ideas for parents on the go, explaining the importance of eating a balanced breakfast, and getting your child involved in the kitchen.
So, why is breakfast so important for your kiddo?
A balanced breakfast sets them up for a day full of learning. It helps them stay focused during class and gives them enough energy for recess. So what exactly is a balanced breakfast? We’ll give you a formula you won’t forget.
Balanced Breakfast =
high fibre carb + protein + colour
Here are some examples of each category:
High Fibre Carbs: Whole grain bread (AKA any QSB product), whole grain tortillas, whole grain waffles/pancakes, whole grain crackers, oatmeal, granola, and high fibre cereal, etc.
Protein: Eggs, nut butter, Greek yogurt, beans, nuts & seeds, cheese, breakfast sausage, sliced deli meat, etc.
Colour: Fruits like apples, pears, bananas, strawberries, blueberries, etc. Veggies like spinach, kale, peppers, tomatoes, broccoli, etc.
This formula let’s you mix and match, so we’ll give you some examples to start.
But first, let’s go over why this formula is important for a balanced breakfast!
High Fibre Carb
Carbs give us energy and our brains need energy to think and learn. This is an important nutrient for your kiddo, especially before they get to learning or playing outside. Thinking burns energy, so the more energy they eat in the morning, the better.
So, why a high fibre carb? Fibre helps them stay full longer so they can focus more on school rather than thinking about their next snack. Kids are also more likely to experience constipation. High fibre options are good at moving food along smoothly. (Side note: make sure your kiddo is well hydrated as high fibre options may constipate them more without proper hydration).
The mind and gut are connected so the more fibre, the merrier.
And guess what? Queen Street Bakery’s breads are high fibre options for your kids. They provide 3x the amount of fibre compared to other breads and will guarantee your kiddo will be full until snack time.
This is one of the most important nutrients to include in your kiddo’s breakfast. Protein helps your baby grow big and strong! It also helps their immune system fight off viruses and bacteria in cold & flu season.
When we think of protein, nuts and seeds are often overlooked. Walnuts and flaxseeds are major brain foods because they are high in omega-3 – a nutrient that helps with memory and learning. And you’re in luck! Queen Street Bakery’s new Chia & Flaxseed Superfood Bagel has 100% of your daily omega-3s. So, if your kiddo is okay with seeds, then this is a must need!
Colour (Fruits & Veggies)
Kids may be very picky when it comes to fruits & veggies, but they’re very important parts of their day! Dark leafy greens like spinach, kale, and broccoli are high in brain-healthy nutrients like vitamin K, folate, beta-carotene, and lutein. Berries have something called flavonoids (what makes them colourful) which help with overall memory and learning.
Fruits & veggies collectively have antioxidants like vitamin C which increases focus, memory and decision speed. And… they’re also a great source of fibre!
Here are 5 simple back-to-school breakfast ideas for parent’s on-the-go:
Tip: Have your kiddo help by putting the sandwich together.
Tip: Get your kiddo to spread the cream cheese with a spoon.
4. Oatmeal + Pumpkin Seeds + Strawberries
Tip: Have them sprinkle the pumpkin seeds on top.
5. Granola + Greek Yogurt + Blueberries
Tip: Let your kiddo place the blueberries on top.
If you don’t have time, it’s not a crime. Something small like a granola bar or a bowl of cereal still provides your kiddo with fuel. But if there’s no rush, then the equation is a must.
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This article was written by Daniella Nestico, MHSc(c) & reviewed by Alicia Lang, RD, MHSc.