Here are some breakfast ideas to suit vegetarians, omnivores and even the morning grouches as the kids go back to school for 2017.
Yes, as parents, we might worry about what our kids do and eat at school. We aren’t the only ones fretting.
In the US, former first lady Michelle Obama, school systems, nutrition experts and even food manufacturers are attempting to get wee ones to eat better by offering more healthful food through legislation, increased funding and education.
In the UK, Jamie Oliver is doing the same.
As a parent, I’ve always tried to send my three boys off to school with a decent breakfast. Just like dinner, I have more control there, or so I think.
Think about the morning meal this way: your children may not have eaten in 12 hours and they need something to recharge.
Going without, or eating something without much nutrition, doesn’t start them on a good path for the day.
To offer a healthful breakfast, you’ll need to know your children’s likes/dislikes, plus their disposition, especially in the morning. I’ve got a kid who would eat lunch three times a day, so sandwiches and soups always play well in the morning. Really.
Who says that breakfast needs to be traditional breakfast food? Morning nutrition comes in other forms than eggs. Lentil soup in a mug, anyone?
Here are some breakfast ideas to suit vegetarians, omnivores and even the morning grouches as the kids start trickling back to school over the next week:
For the kid who loves lunch
If you’re lucky enough to have one of these, breakfast is an easy proposition.
Consider a grilled-cheese sandwich on whole wheat with a few thin slices of tomato or Granny Smith apple tucked inside.
Need more? A cup of fresh berries or a mug of chicken noodle soup.
For the young vegetarian
A multigrain cereal is heavy on fibre and protein with enough carbs to keep your conscientious eater raring until lunchtime.
It includes raisins, but you could substitute other dried fruits such as cranberries or cherries.
For the running-late car eaters
Sure, you could give them a cereal bar and a juice box, but how about a homemade breakfast sandwich tossed into the backseat on takeoff? (Wrap it in foil to keep warm.)
Make it on a muffin, croissant, their favorite bread or even a pita. Between the slices, layer scrambled eggs (“scramble” them so they’ll cook in a sheet, like an omelet), shredded or sliced cheese and a slice of bacon. Or sausage.
They won’t eat eggs? Substitute a tomato slice.
Wraps are good portables, too. Try lettuce, cherry tomatoes, shredded chicken and cubed feta or milder shredded cheese, tossed with a little salad dressing and folded into a spinach wrap.
For the fruit eater
Fresh fruit is good for a body because it includes both fibre and carbs. But fruit doesn’t have protein, which helps the fuel last longer. Adding tofu, peanut butter or dairy bolsters a fruit smoothie that will please the palate and give kids longer-lasting energy.
For the picky eater
These children are a challenge, especially because they’ll want to eat the same things over and over. If the foods are healthy, let them do it.
Another tactic is to offer foods that look appetising, almost partylike.
Make kebabs of cheese cubes and fruit, such as cheddar and apple chunks. Grapes go nicely with ham cubes. A parfait of yogurt and granola might also be appealing.
Don’t give up on your picky eater. Keep offering different items mixed with the familiar. Sometime it takes a dozen or more tries to get a child to taste something new.
For the lover of sweets
To this child, cake and cupcakes sound like a delicious breakfast. Not a lot of nutrition there, plus the sugar high might give way to a crash right about geometry time. Try a sandwich of cinnamon toast or crumpets with cream cheese and honey.
For the morning grump
Don’t expect a lot of pleasant chitchat. And, for heaven’s sake, don’t ask these kids what they want to eat or risk getting bitten into yourself.
Talk about breakfast the night before when they are more amenable to the discussion. Plan the meal then and stick with it in the morning. If they’re invested in the decision, they might be more likely to eat.
Basically, go with what they like, but make sure there’s some protein in the mix. You should have a handle on their likes and dislikes.
Cereal is easy, but look for something that’s not sugar-laden and nutrient-bereft. Breakfast bars and yogurt might work, but so might a calming cup of hot tea and toast with peanut butter or Vegemite.
For the self-starter
For a teenager on their own in the morning, leftovers are a perfect choice.
Lasagna, pizza, spaghetti, chicken, just about anything, really, can be zapped in the microwave and ready in mere minutes.
Make it easy on them and put a single portion in a microwave-ready container so they don’t have to heat up a big container. And show them how to use the microwave — “high” isn’t a good choice for most reheats.
For the big eater
Your challenge here isn’t what, but how much … and how much time you have to prepare food. They may want pancakes, but save that splurge for the weekend.
An omelet loaded with vegies and cheese, plus whole-wheat toast, is a good choice. If they baulk at the vegies, consider eggs scrambled with a few grape tomatoes and garnished with shredded cheese and a small bagel. (Those monster ones are multiple servings of bread – nearly all that’s recommended for an entire day.)
Always, always offer fresh fruit or at least fruit juice.
For the dieter
Teens and tweens watching their calorie (or fat or carb) intake might be tempted to skip breakfast. Don’t let them. A ravenous teen will likely be unable to resist something fatty-delicious at lunch.
A hard-boiled egg and an orange is less than 200 calories. A scoop of low-fat cottage cheese and some fresh strawberries is also less than 200. Likewise, a nectarine and cheesestick.
Spend time online or with a calorie book to come up with a few combinations that will satisfy your weight-watching kid.
Of course, it’s important to make sure your child is only dieting if it’s absolutely necessary for them to watch their weight, not because of other factors like a developing eating disorder.