Thursday, April 8, 2010
Nutritious Breakfasts for Busy Families
Early mornings might not be everyone's brightest hours at our house, to put it euphemistically. We get a good start to our day by eating a real meal in the morning. Children need to eat a balanced meal before going to school, thinking and playing hard all day.
A toaster waffle, pop-tart, even most brands of granola or cereal don't have many key nutrients that children need. These foods are marketed as "part of a balanced breakfast", yet usually have lots of added sugar, refined grains, preservatives and trans fats.
Kids need nourishing food everyday, food that provides nutrients necessary for normal growth and development, including protein, iron, calcium, vitamin C, and good fats (an excellent discussion of recent and past studies on saturated fat can be found here at Dr. Michael Eades blog).
Healthy breakfast ideas to wake up to:
Turkey, chicken, pork or beef breakfast sausages. Just two small pork sausages (get a kind with no nitrates or sugar added) has 16 grams of protein. According to this source, children need 0.5 grams protein for every pound of body weight, so an average 8 year old, weighing 60 lbs needs 30 grams of protein a day.
Homemade Yukon Gold hashbrowns fried in real butter or coconut oil. For good info on why kids need fats in thier diet, read this article by Dr. Mary Enig, nutritionist and Phd.
An omelet made with two eggs, a tablespoon of chopped and pre-cooked bacon, a bit of grated cheddar cheese, and a handful of your kid's favorite cooked green vegetable (broccoli, kale, spinach) is easy, and a comlete meal all by itself.
A cup of whole milk, plain yogurt with halved grapes, a sprinkling of chopped crispy almonds, and, if desired, a teaspoon of natural sweetener mixed in.
Fresh berries or other fruit compliment any breakfast, we especially like strawberries and pears.
My toddler, Eliza, enoys easy-to-eat finger food. Today for breakfast she chowed on chunks of liverwurst, colby cheese and frozen blueberries, which help with teething.
I'm sharing this post with Kelly the Kitchen Kop's Real Food Wednesday and with the Nourishing Gourmet's Pennywise Platter!