Let’s face it: mornings are hectic. If you’re trying to get the kids ready for school or day care, and trying to get yourself ready for work, every minute counts. Who has time for a healthy breakfast?
According to a new survey by Kellogg, only 1 out of 3 adults eats breakfast every day. More than half (54%) of adults would like to eat breakfast, but don’t get a chance to eat during the morning rush.
For children, breakfast is critical because it gives their growing bodies fuel for the day. According to Kellogg, 89% of mothers want their children to eat breakfast daily, but 40% of mothers report that their children don’t have breakfast every day. Breakfast eating drops as children get older: 77% of young children eat breakfast every day, compared to 50% of middle school children, and only 36% of high school students.
For children, breakfast provides energy for growing bodies and brains. For adults, studies have shown that breakfast plays an important role in maintaining a healthy weight. We all know that breakfast helps our bodies and minds perform at their best – but how do we find the time to eat breakfast?
Here are some ideas:
Set the table before you go to bed: Put the bowls, spoons and cereal boxes out before you go to bed. As family members come into the kitchen, they can quickly pour cereal and add milk. In minutes, your family can finish breakfast and start the day.
Pack your lunch — and your breakfast: If you bring your lunch to work or school, get in the habit of packing breakfast food too. Put whole-grain cereal in resealable bags or containers – or pack a cereal bar. Add a cup of low-fat yogurt or a slice of cheese for some calcium and protein and you have a complete breakfast.
Rethink your breakfast expectations: Did your mother make bacon and eggs every day? That might be a nice memory, but it’s not realistic for most families. Breakfast doesn’t have to be a hot meal or an elaborate one. Concentrate on important nutrients:
- Whole grains with fiber provide energy and Vitamin B6, along with Vitamin A and iron.
- Milk or yogurt provide calcium, Vitamin D and protein.
- Fruit or fruit juice can provide Vitamin C
Take your children’s tastes into account: there are lots of combinations that are tasty and nutritious. One friend reports that her young son didn’t like milk in his cereal. No problem: she gave him a glass of milk to drink along with a bowl of dry cereal!
Break it down into two small meals: If you’re really pressed for time – or don’t have a big appetite when you first get up – you could try to split your breakfast into two small meals. Maybe a glass milk and a piece of fruit when you first get up, followed by a cereal bar or whole grain cereal as a mid-morning snack.
So on those busy mornings, try to make breakfast part of your routine. It’s a great way to boost your family’s health!
Note: Sylvia Meléndez Klinger, MS, RD, LD, CPT is a member of the Kellogg Breakfast Council. She is one of seven third-party nutrition experts dedicated to helping people understand nutrition information, and incorporate nutritious foods and habits into the diet.
