Backpacks? Check. Notebooks and folders? Check. First day of school outfit? Check. Certainly, your family has crossed off all of the above from the “back-to-school” checklist, so what could possibly be left to ease the transition?
Taking some proactive steps to your health can facilitate a graceful move from the carefree summer to a structure-oriented fall. Getting plenty of rest and eating right are among several top priorities.
A new schedule calls for revised mealtimes. Often, the most challenging one to implement is breakfast.
Did you know? Though 93% of Americans agree that it is the most important meal of the day, a recent study found that 56% never eat breakfast!
- Breakfast is the first dose of fuel your body gets for the day. In order to avoid a case of sleepy-eyes, set aside at least ten minutes each morning for breakfast and include at least three food groups for good nutrition.
- Incorporate, what we call, “brain foods” whenever possible! These include foods that are high in antioxidants (like blueberries) and rich in omega fatty acids (like nuts and seeds).
- Think quick and portable foods like simple sandwiches and smoothies when time is of the essence. Prepping food the night before is also a major time-saver! Here are just a few breakfast ideas for your family to enjoy:
- Bagel with Cream cheese, Basil & Tomato
- Oatmeal Pancakes (Tip: Make the night before!)
- Yogurt, Fruit & Granola Parfait
- Fruit & Yogurt Smoothies
- Egg-in-a-Hole Sandwich
- Scrambled Egg Roll-up with Salsa (Tip: Microwave beaten eggs on high for 3-5 minutes, stirring once, to reduce cook time)
Peanut butter, Cranberries, & Yogurt Sandwich
Makes: 1 Sandwich
Total Time: 5-7 minutes
- 2 slices whole grain bread
- 2 tablespoons peanut or almond butter
- 1 tablespoon low fat, plain yogurt or cottage cheese
- 1 tablespoon dried cranberries
- 1 teaspoon honey
For added crunch and nutrition also include ½ tablespoon chia, flax or sunflower seeds!
- Spread peanut butter and yogurt on toasted bread slices.
- Top with cranberries and honey!
Nutrition Facts Per Serving: 410 Calories, 18 g Fat (3 g Sat), 2 mg Cholesterol, 388 mg Sodium, 47 g Carbohydrate, 7 g Fiber, 15 g Protein
Article originally published on the Pathmark Wellness Blog