Begin with Breakfast

 

Eating breakfast will give you the energy you need to perform your best at school and in sports. This guide will give you breakfast ideas and recipes so you can start your day off right.

 

Why should I eat breakfast?

Research has shown that teens who eat breakfast regularly:

• Do better in school than those who don’t
• Get more vitamins, mineral, and fibers than teens who skip breakfast
• Are less likely to be overweight than teens who skip breakfast

What should I eat for breakfast?

When choosing a healthy breakfast, aim to include foods from at least three of the food groups (grains, proteins, dairy, fruit, vegetables, and heart-healthy fats). Fiber and protein are the most filling nutrients, so if you tend to get hungry in the morning, be sure to include protein-rich foods and fiber-rich foods. Protein-rich foods include eggs, peanut butter, nuts, soy sausage, milk, yogurt, and cheese. Fiber-rich foods include fruits, vegetables, and whole grains. For example, a bowl of oatmeal with nuts and fruit will keep you full much longer than a bowl of sugary cereal or a donut.

 

Here are a few healthy breakfast ideas:

 

Option 1:

• 1 cup whole-grain cold cereal
• 8 ounces yogurt
• Sliced bananas or berries
• Water

Option 2:

• 2 eggs or ½ cup egg substitute
• 1 slice whole grain toast
• 4 ounces orange juice

Option 3:

• Banana Nut Smoothie (see recipe below)
• Whole grain toast
• Water

Option 4:

• Scrambled Egg & Tomato Sandwich (see recipe below)
• Orange (or piece of your favorite fruit)
• Water

Option 5:

• Golden Apple Oatmeal (see recipe below)
• 1% or fat-free milk

What if I don’t have time for breakfast?

If you’re running short on time, remember that any breakfast is better than no breakfast at all. If you eat on the run, you can try one of the following: granola bars, fruit, yogurt smoothies, small cartons of milk or soy milk, an individual box of cereal, or trail mix.

 

In addition, here are some breakfast ideas that you can pack up the night before, keep in the fridge, and grab on the way out the door:

• Low-fat yogurt with granola mixed in
• Peanut butter and jelly sandwich on whole wheat bread
• Low-fat cottage cheese cup with a piece of fruit
• Yogurt smoothie with a granola bar
• English muffin with 1 tablespoon almond butter and a carton of low-fat milk
• One serving of whole grain cereal (in a to-go container) with milk and a piece of fruit

Breakfast Recipes

If you'd like to try something different than your usual breakfast, you can try these recipes from the Center for Young Women’s Health "Quick and Easy Recipes for Teens" Cookbook (2nd edition):

 

Banana Nut Smoothie

 

Ingredients:

• 1 ripe banana, peeled
• 1 cup pineapple juice
• 1 tablespoon creamy peanut butter
• 1 tablespoon low-fat plain yogurt
• 3/4 teaspoon vanilla extract
• 3 ice cubes
• Nutmeg

Preparation:

1. Combine all ingredients except nutmeg in blender.
2. Cover and mix on high until smooth.
3. Sprinkle with nutmeg.
4. Serve immediately.

Scrambled Egg & Tomato Sandwich

 

Ingredients:

• 2 slices whole grain bread
• ½ teaspoon butter
• 1 clove garlic, peeled & finely chopped
• 2 tablespoons parsley, finely chopped
• 1/8 teaspoon hot red pepper flakes
• ½ cup egg substitute (or 2 eggs)
• 1 large tomato, cored and finely diced
• 1/8 teaspoon salt & pepper
• 6 fresh basil leaves
• ¼ cup shredded low-fat cheddar cheese

Preparation:

1. Place butter into medium saucepan over low-heat.
2. When the butter melts, add garlic, parsley & hot pepper flakes. Cook for 2-3 minutes.
3. Add eggs and stir slowly over low heat until the mixture starts to form small curds. Gently fold in tomatoes and add salt and pepper.
4. Lightly toast slices of bread in toaster and arrange egg mixture onto toasted bread.
5. Top with basil leaves and sprinkle with cheese.
6. Serve immediately.

Golden Apple Oatmeal

 

Ingredients

• 1 Golden Delicious apple, diced
• 1/3 cup apple juice
• 1/3 cup water
• Pinch of cinnamon
• Pinch of nutmeg
• 1/3 cup quick-cook oats, uncooked

Preparation:

1. Combine apples, juice, water, cinnamon and nutmeg in a saucepan and bring to a boil.
2. Stir in oats, cook for 1 minute.
3. Cover and let stand for several minutes before serving.
   

Written by the CYWH and YMH Staff at Children's Hospital Boston

 

Updated: 1/13/2012

 

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