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breakfastBy Cara D’Anello

We all know mornings are a busy time of the day. With the hustle and bustle of getting everyone ready for the day, it can be difficult to make time for a sit down breakfast with the family! But eating breakfast is an important part of a healthy lifestyle at any age, but especially for children. Countless studies show that eating breakfast every day is related to doing well in school.

Here are some tips to help you and your family enjoy a healthy meal on a busy morning:

  • Protein plus carbohydrates: This is the best combo to energize the body and brain for a busy day. Whole grain cereal, bread or tortillas provide energy and fiber and proteins- like an egg, milk, or a spoonful of peanut butter-keep us feeling full.
  • Organize the night before: Prepare an easy recipe like “Overnight Oats” the night before, so the only thing you have to do in the morning is grab a spoon and enjoy!
  • Set the alarm 10 minutes earlier: Give yourself 10 extra minutes in the morning to squeeze in a quick morning meal.
  • Pack breakfast: If there’s no time to eat at home, plan a healthy option to eat on the go. Breakfast can be as simple as a bagged serving of whole grain cereal, container of low fat milk, and a piece of fruit.

Whatever your morning routine may be, remember that breakfast is an important meal for everyone. Here are five easy ways to use WIC foods for breakfast:

  • Peanut Butter Breakfast Wrap: peanut butter and banana wrapped in a whole wheat tortilla
  • Yogurt Parfait: low-fat yogurt topped with berries and whole grain cereal
  • Breakfast Burrito: Scrambled eggs, shredded cheese, and diced red pepper wrapped in a warmed corn tortilla
  • Baked Egg Muffins: Whisk eggs with chopped up veggies and shredded cheese. Pour mixture into a muffin tin and bake the night before. Store in the refrigerator overnight and heat in the microwave in the morning.
  • Overnight Oats: Combining oats with milk, yogurt and fruit overnight is an easy way to have breakfast ready in the morning. Here’s a great recipe idea: https://www.mass.gov/files/documents/2017/12/21/overnight-oats.pdf

Cara D’Anello is a Dietetic Intern at Tufts University.

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Nutrition Education Specialist for the Massachusetts WIC Program

Nutrition Education Specialist for the Massachusetts WIC Program

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