Back-to-School Breakfasts

It’s that time again! Time for new school supplies and school clothes. Although each new school year means adjusting to a new schedule and routine, we want to make the transition easy with MyPlate. MyPlate is a healthy model for anyone to follow to assist in building balanced meals. MyPlate breaks down each of the food groups to healthy portions that you can use for your own plate. Fruits and veggies should fill half your plate, while protein and whole grains each take up one-fourth. Milk, cheese, yogurt or another dairy option will complete the meal, providing a variety of nutrients. 

You may have heard that breakfast is the most important meal of the day. It’s true because it’s the first meal of the day, but all meals are equally important! Studies show kids who eat breakfast are more likely to have higher test scores, stay focused, have healthier body weights and lower blood cholesterol levels. Starting off the day with key nutrients including protein and fiber will help control hunger, keep you full, focused and ready for anything the day may bring. Eggs, nuts, Greek yogurt, milk and protein-fortified cereals and bars are some examples of protein-rich foods. Oatmeal, whole-grain breads or cereals, fruits and vegetables are options that are high in fiber. Try some of these delicious combos for busy school mornings:

Whole-Wheat Blueberry Pancakes or Waffles

Swap whole-wheat flour for white in your pancake and waffle batter. Throw in some fresh or frozen blueberries and top with more fresh berries and a drizzle of honey. For fun, toss in a scoop of chocolate protein powder for some "mock-choc" pancakes.

Veggie Scramble & Whole-Grain Toast

Scramble an egg with the vegetables of your choice, such as broccoli or spinach. Serve with or on top of a slice of whole-grain toast.

Fruit & Nutty Oatmeal

Make your favorite herbal tea and use the hot water to make oatmeal. Top with dried fruit, chopped nuts and a dollop of Greek yogurt. Add chia or flax seeds for added texture and fiber.

Strawberry Banana Smoothie

Blend: 1 cup strawberries, ½ cup plain Greek yogurt, ½ banana, ½ cup orange juice and 4 to 5 ice cubes.

Blackberry Yogurt Breakfast Parfait

Alternate layers of Greek yogurt and blackberries in a parfait glass or bowl. Sprinkle on granola or nuts to finish!

Breakfast Bean Burrito

Scramble an egg with 1/4 cup black beans. Warm a whole-grain tortilla, fill with egg and bean scramble, top with salsa and wrap up for a quick breakfast on-the-go.

Breakfast On-the-Go Options:

Not enough time for a sit-down breakfast in the kitchen? Try these breakfast tricks that are non-messy, simple and quick to prepare...but most importantly taste great and provide you the energy to start your day off right. 

-Breakfast Taco

1/4 cup 2% shredded cheddar cheese on whole-wheat tortilla. Microwave 30 seconds; roll while warm. Add salsa, if desired. Serve with fresh fruit (1 serving).

-Breakfast Sandwich

1 egg, 1 slice 2% cheddar cheese, 1 whole-wheat English muffin, Sandwich Thin or Bagel Thin, and 2 tsp margarine (or 1 wedge of Laughing Cow cheese).

-Banana Dog

Spread peanut butter on a tortilla shell; place banana in the middle and fold.

-Ham & Cheese Wrap

Wrap string cheese with a slice of Di Lusso deli ham; place whole-grain bread around meat and cheese. Serve with fresh fruit (1 serving).

-Traditional On-the-Go

1 cup dry cereal in a bag and 1 cup berries. Grab a carton of low-fat milk to drink on the side.

-Breakfast in a Bag

Kashi Heart to Heart cereal in a plastic bag, 6 oz carton of light, non-fat yogurt.

-Breakfast Parfait

1/2 cup drained, canned fruit, 1/2 cup light, non-fat yogurt; 1 to 2 tbsp of low-fat granola or whole-grain cereal.

Tune in to our blog next week for some healthy back-to-school lunch ideas!

-West Lakes Hy-Vee Dietitian Team