you're reading...

3 Tips for ‘Back to School’ Breakfast Nutrition

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!
  1. 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.
  2. 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).
  3. 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!


  1. Spread peanut butter and yogurt on toasted bread slices.
  2. 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



No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: