Summer is almost over?! The busy back-to-school season is just around the corner. As you prepare to get back into the school routine, it’s easy for breakfast to slip down the list of priorities. But don’t worry - we're here to go over some simple breakfast ideas for parents on the go, the importance of eating a balanced breakfast, and getting your child involved in the kitchen. 

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 =

fibre + protein + colour  

Here are some examples of each category: 

• Fibre: Whole grain bread (like a QSB bagel or English muffin), whole grain tortillas, whole grain pancakes, oatmeal, granola, and high fibre cereal. 
• Protein: Eggs, nut butter, Greek yogurt, beans, nuts & seeds, cheese, and breakfast sausage.
• Colour: Fruits like apples, pears, bananas, strawberries, or blueberries, and veggies like spinach, kale, peppers, tomatoes, or broccoli.

Fibre

Carbs give us energy, and that energy is especially important for kids who need to think and learn. But it’s not just about any carbs - fibre-rich sources are key. Fibre helps keep kids full longer, so they can concentrate on school without constantly thinking about their next snack. Plus, high-fibre foods help with digestion and can prevent constipation, but remember, drinking plenty of water is key.

The connection between a healthy gut and a sharp mind makes fibre an important part of every morning. To help keep things simple, all Queen Street Bakery breads are packed with fibre to help keep your child satisfied and focused all morning long.

Protein 

Including protein in your child's breakfast is important for their growth and overall health. Protein helps build strong muscles and supports their immune system, especially during cold and flu season.

When we think of protein, nuts and seeds are often overlooked. Walnuts and flaxseeds are great 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 Chia & Flaxseed Superfood Bagel has 100% of your daily omega-3s. 

Colour 

Kids might have their preferences when it comes to fruits and veggies, but these foods are incredibly beneficial for their health! Dark leafy greens like spinach, kale, and broccoli are packed with brain-boosting nutrients such as vitamin K, folate, beta-carotene, and lutein. Berries, with their vibrant flavonoids, support memory and learning. These colourful foods are also packed with antioxidants to help with memory and focus in the classroom.

Including these nutrient powerhouses in their breakfast can make a big difference in their overall well-being and learning. And… they’re also a great source of fibre!

Here are 4 simple back-to-school breakfast ideas to try this school season:

1. QSB White Bean and Millet Seed Loaf + Cheese + Spinach

Tip: Have your kiddo help by putting the sandwich together.

 

2. QSB Cinnamon Raisin Superfood Bagel + Peanut Butter + Banana

Tip: Let them help by cutting the banana with a kid-friendly chopper. 

3. Oatmeal + Pumpkin Seeds + Strawberries

Tip: Have them sprinkle the pumpkin seeds on top. 

4. Granola + Greek Yogurt + Blueberries

Tip: Let your kiddo place the blueberries on top. 

If you're short on time, don’t worry - it's perfectly fine! Even a simple granola bar or bowl of cereal can give your child the energy they need. If you do have a little extra time in the morning, aiming for a balanced breakfast is a great way to start the school day. 

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This article was written by Daniella Nestico, MHSc(c) & reviewed by Alicia Lang, RD, MHSc.