Mary Saucier Choate, M.S., R.D., L.D.
Food and Nutrition Educator
The Co-op Food Stores

Breakfast is important for children’s growing bodies and brains. They need to refuel after their hours of overnight “fasting” while they were asleep. Research shows that skipping breakfast leaves people feeling tired, irritable and restless in the morning.

Breakfast eaters are better able to think, concentrate, solve problems and remember new information. Physically, they have more strength, endurance, and muscle coordination. In addition, students who eat breakfast have fewer school absences, less tardiness, and fewer stomach-aches related to hunger. Kids who eat breakfast are more likely to meet their daily nutrient needs, have a healthy weight and have lower blood cholesterol levels.

People who eat breakfast are less likely to be overweight. Harvard researchers found adults who ate breakfast were nearly 50 percent less likely to be obese compared to those who didn’t eat breakfast.

What to do if you or your children are too busy or just “not hungry” for breakfast? Think outside of the cereal bowl with these ideas for school age children or adults. These “road-ready” ideas will be on hand when morning hunger finally strikes.

A serving of whole grain cereal such as Cheerios or Shredded Wheat, spiked with a ¼ cup of a “candy” cereal such as Lucky Charms or Frosted Mini-Wheats in a bag or sealed container can be eaten on the bus on the way to school.

Morning Trail Mix (made the night before or on the weekend) a quarter cup of dried fruit, a quarter cup of nuts, and a half-cup of whole grain cereal or mini-pretzels in a bag or sealed container to eat on-the-go.

A cup of milk or calcium-fortified orange juice at home and a banana or apple and a whole grain cereal bar for the road.

Got a blender? Fill it the night before with (for each serving) a half banana and one cup of low fat chocolate soy milk or cow’s milk. Put it in the fridge overnight. Blend it up in the morning. Drink and go!

Got a little more time?
Toast a whole grain mini-bagel. When done, add a slice of cheese and thin slices of apple.

Make a breakfast sundae with a half-cup of low fat vanilla yogurt topped with a half-cup of fresh or defrosted frozen berries and a quarter cup of granola.

For more creative breakfast ideas check out the American Dietetic Association’s website and type “breakfast” in the search box.