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Morning Treats
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To start kids off right in the morning, focus on whole grains, protein, fruits (and vegetables) and dairy. By now, most parents know that breakfast is essential for good performance at school. And research shows that any breakfast is better than no breakfast.
But ideally, you want to send your little darlings off with a balanced meal that includes sufficient protein and fiber to keep them fueled till lunch, yet with not too much fat or sugar.
Experts say to emphasize a variety of foods that includes whole grains, protein, fruits (and vegetables) and dairy.
No matter what mornings are like at your house, we have suggestions beyond eggs-and-toast basics to kick-start the new school year.
Kim Pierce is a Dallas freelance writer. Central Market's registered dietitian Allison Beadle contributed to this report.
THE BEST COLD-CEREAL CHOICES
Cold cereal is children's favorite breakfast food, according to several surveys. But the challenge is getting enough protein and fiber while keeping sugar reasonable. Look for cereals with:
.More than 3 grams of protein per serving
.More than 3 grams of fiber
.Less than 8 grams of sugar
Cheerios is a good place to start. Add low-fat or skim milk to pump up the protein and calcium.
In a hurry? Grab a granola bar and milk.
THE BEST CHOICE IF YOU WANT HOT CEREAL
You can't beat instant oatmeal.
Make it better: Add dried fruit, such as cranberries or blueberries, and nuts, such as walnuts or almonds.
NO TIME FOR BREAKFAST
Grab-and-go options:
.Breakstone cottage cheese and fruit
.Trail mix that includes nuts and dried fruit
.Odwalla super-protein shakes (but they're high in sugar)
.Last-ditch: peanut butter- or cheddar-filled pretzels or crackers.
A LITTLE TIME, BUT NOT MUCH
One-step-prep foods:
Cream cheese waffles: Toast two frozen, whole-grain waffles. Sandwich with fruit-flavored cream cheese. Or soft cream cheese and fruit spread.
Peanut butter waffles: Do the same; sandwich with peanut butter.
English muffin breakfast pizza: Top an English muffin with pre-sliced Canadian bacon and cheddar cheese. Toast until cheese melts. Some companies make whole-wheat muffins, or try the multigrain version made in-house at Central Market.
Frozen burritos: The beans and cheese deliver fiber and calcium.
Health Wealth Breakfast Munchies: Egg white and cheese in a wheat pocket (in the freezer case at Whole Foods Market).
TIME TO SIT DOWN
Pita burritos: Cut a pita in half. Spread the inside with canned refried beans and drop in some reduced-fat cheese. Cover and microwave on High (100 percent power) 30 seconds, or till cheese melts. Add salsa to taste.
Pita burritos II: Make a pita burrito. But instead of regular salsa, add fresh fruit salsa, guacamole or pico de gallo. Or a veggie your child likes, from sliced cucumbers to avocados to tomatoes.
Banana dogs: Spread peanut butter in a whole-grain hot dog bun; add a banana, and sprinkle with raisins (from the American Dietetic Association).
Ham roll-ups: Spread softened cream cheese on a flour tortilla. Add a thin layer of well-drained, crushed pineapple. Add a layer of sliced ham. Roll up like a jellyroll.
TIME TO REHEAT AND EAT
Quesadillas: Sprinkle reduced-fat cheese and cooked chicken or beef over half a whole-wheat tortilla. Fold and pan-grill till the cheese melts. Cover in plastic wrap and refrigerate till ready to eat. Reheat, covered, in the microwave. Note: Add in any vegetable your child will eat this way. Provide salsa for dipping.
Pizza quesadillas: Sprinkle shredded, part-skim mozzarella and a small portion of well-drained, cooked sausage (or vegetarian sausage) over half a whole-wheat tortilla. Fold and pan-grill till cheese melts. Cover with plastic wrap and refrigerate till ready to eat. Heat, covered, in the microwave. Provide pizza sauce for dipping.
Breakfast corn bread: Preheat oven to 375 F. Grease a 9x13-inch pan. Chop and saute 1 medium onion. Put greased pan in oven to heat. In a large bowl, whisk 1 egg, 1/2 cup milk and 2 tablespoons oil. Stir in 1 cup creamed corn, 1 cup reduced-fat shredded cheddar cheese, 2 cups (about 8 to 10 ounces)
chopped lean ham, 2 cups corn bread mix, 1 tablespoon sugar (optional), and 1/8 to 1/4 teaspoon cayenne or other chile powder. Pour into hot prepared pan. Bake 40 to 45 minutes. Cut into squares; store in the refrigerator. Heat individually in the microwave in the morning. Makes 10 servings.
EASY ADD-ONS
For protein and calcium: Add a glass of low-fat or skim milk, string cheese, calcium-fortified soy milk, or yogurt (but watch the sugar)
For calcium and fruit: Calcium-fortified orange juice (but don't overdo it; a serving is one-half cup)
For fruit and fiber: Dried or dehydrated fruit
For protein and healthy fats: Nuts, vegetarian sausage
For fruit: Banana, kiwi, naturally sweetened applesauce, grapes, pre-cut fruit from your grocer's produce or prepared-foods department
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