Begin with Breakfast
11:27 AM
Remember
·
Eating a healthy breakfast will help you perform your best at
school and in sports.
·
Include foods from at least three of the food groups (grains,
proteins, dairy, fruit, vegetables, and heart-healthy fats).
·
If you don't have time, choose healthy options that you can eat
on the go.
It can be hard to make time for breakfast
when you are rushing to school in the morning, but there are lots of benefits
to eating a healthy 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
topped with nuts and dried fruit will keep you full much longer than a bowl of
sugary cereal or a donut. Below
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)
Water |
|
Option 5
|
Golden Apple Oatmeal (see recipe below)
1% or fat-free milk |
What if I don’t have time for breakfast?
Many teens think that they don’t have enough
time in the morning to make and eat a meal. If you’re running short on time,
remember that any breakfast is better than no breakfast at all. You can plan
ahead by having breakfast foods on hand that you can eat on the run, such as
granola bars, fruit, yogurt smoothies, small cartons of milk or soy milk,
individual boxes of cereal, and trail mix.
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
Page from
"Begin with Breakfast" written by the Center for Young Women's Health
from Children's Hospital in Boston
Best Teen Diets
recommends healthy well balanced eating that includes fruits, vegetables, whole
grains, protein and low-fat or fat-free dairy. We offer
nutrition information for teens, parents and educators that
emphasizes the importance of healthy eating for teens.
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