What to Feed the Family For BreakfastNew Title

What to feed the family for breakfast to for better focus and all day energy

Feeding kids a healthy breakfast can be a challenge. Let’s be honest, feeding ourselves properly is just as much a challenge. Maybe it’s the time, maybe it’s not knowing what gives a person all day energy. And maybe it’s because your home food culture isn’t the Standard American Diet and what’s healthy of these new foods. In the US, we are marketed especially unhealthy foods as our breakfast culture. Sugary cereals, spreads that are half or more sugar and the rest is oil, caffeinated foods, greasy fried foods, fast foods... You see it in the ads, the movies and TV shows all normalizing products and ways of being that aren’t what’s best for us. Even some of our “healthy” options, such as fruit salads or plain cereals, leave much to be desired due to their high fast-release carb content, low protein content, and low micronutrient content. That translates to good stuff out of balance or not all the . Those options short us on vital nutrients that give us sustained energy and the ability to focus for the day.

While coaching, I’ve been fortunate to peer into the breakfast habits of a lot of families. Here’s the thing. A properly balanced breakfast makes for a better day. When I get my clients eating a balanced breakfast, you know, like mom always preached, they consistently report feeling better quality focus, and ability to focus longer, more balanced energy and sometimes even better-quality sleep. Wow! All that from the first meal of the day! You bet. But what makes up that life enhancing breakfast?

Most kids will eat almost anything for breakfast if you give it to them. We tend to assume that our kids are picky eaters because they don't like bread, or won't eat broccoli. However even though your kid may have some foods they are very fussy about, you might be surprised by the healthy foods your kids will eat if given the chance. So how do we go about composing the perfect healthy breakfast for our kids?

Start with a complex carb (think whole grains)

Starches, especially cold starches, are one of the most underrated breakfast foods for kids. Many of us may feel guilty when our kid gets a sandwich, some overnight oats, or a bagel for breakfast. But actually, the right starches make the perfect foundation for a healthy breakfast. The key is in choosing a starch which will release its energy slowly. A cooked, cooled starch, such as rice or potatoes, forms something called resistant starch, which is digested slowly. Likewise, starchy foods served with fats and fiber are much more slowly digested, giving your kid steady energy all morning.

Examples:

-overnight oats

-cooked, cooled oats

-cooked, cooled rice

-whole grain bread

Power it up with protein

Research has found that kids who eat a carb-based breakfast have lower energy levels, worse tempers, and underperform both physically and at school when compared to kids who eat protein for breakfast. Make sure to include a full serving of protein in your kid's breakfast.  A glass of milk won’t cut it. You may offer them cooked eggs, tofu, sausage meat, nuts and seeds in their porridge. But whatever it is, make sure it has enough protein to fuel them. 

Examples:

-brazil nuts in overnight oats

-sunflower seeds in cooked, cooled oats

-scrambled egg and cooked, cooled potato

-walnuts in cooked, cooled rice pudding

-bacon on whole grain toast

-rye bread topped with a fried egg

Manage micronutrients

Because of the way we usually plan our breakfasts, all too often we neglect our micronutrient balance. In plain English, that’s the elements beyond protein, carbs, fats and fibers that keep our bodies and minds in best working order.  A lot of breakfast cereals are so lacking in natural nutrients that they need to fortify them. And things like milk, bacon, or fruits, while better than a plain bowl of cereal, are still not massively rich in micronutrients. Try and make a point of including at least one food at breakfast that is a proper nutritional bomb. Eggs are a great example, being rich in minerals and B vitamins. Nuts and seeds are full of antioxidants and minerals, and some, like flax seed, are high in omega 3. And berries, unlike large fruits, are high in antioxidants. And the real powerhouses of micronutrients are fruits and veggies. Get creative about how you add them to your meals. 

Examples:

-brazils and blueberries in overnight oats

-chia pudding with fresh fruit and hemp hearts

-poached or sunny-side up egg over avocado on whole grain

-walnuts and raisins in cooked, cooled rice pudding

-bacon and tomatoes on whole bran toast

-rye bread topped with a fried egg and mushrooms

-cheese, fruit and whole grain toast

-plain yogurt with low sugar granola and a heaping pile of berries

Keep it balanced

Making changes can be hard. Aim for evolution not revolution and you may be further down the road in two months. You want everyone in the family to be eating a balanced plate, which generally regarded as a serving of protein, a serving of whole grains, and two full servings of produce. That roughly gets you the recommended portions that are recommended under general health guidelines. Perimenopausal and menopausal moms may consider reducing their complex carb serving as when we age we need fewer calories and the protein and produce are non-negotiable at any age. 

Take your time. 

When your kids have a hearty breakfast in front of them, it may not be easy to get them to eat it all up. Kids tend to drag these things out quite a bit, especially if there is something new on the menu. Make sure to leave a little extra time for them to fuss about what they have, pick at things, and generally get food in bit by bit. Try to sit with the younger kids for a short while, as the table time together can encourage the to eat til satistfied.

There is no One True Breakfast. 

Another important thing to remember is that if your kids won't eat something, then it's no big deal. Maybe they won’t eat food from the culture you grew up with, maybe they have texture issues and are pushing back on the classics and you don’t know where to go. They don't need to eat any specific food to have a good breakfast, so if something doesn't agree with them, then cycle it out and try a new thing. It is much better for your sanity to put together a healthy breakfast your kids will eat than to try and persuade them to eat the healthiest breakfast bowl in the world.

Finally, there are a few things to avoid when making a breakfast fit for a kid. When feeding our children we need to remember that the goal is to satisfy the apatite and keep satiated, energized, and nourished until lunch time. For that reason, do not include more than a teaspoon of sugars with their breakfast. This includes in fruit, drinks, and pre-made bread products. Sugars cause energy spikes and crashes that mean everyone is hungry again two hours later. For the same reason, don't serve your kids a low calorie breakfast. Kids need plenty of energy, especially in the morning, when they should get at least a quarter of their total daily calories.

For my picky eating little friends, consider a list of options that you write with them. One column for proteins, one for whole grains/starches, and one for produce- fruits and veggies excluding potatoes. See what creative ideas they might like. It doesn’t have to be some picture-perfect breakfast. The protein might be last night’s left-over roast chicken. That’s awesome. As long as it there is one from each column, they should have what they need to enhance focus and keep their moods nice and stable. And you can create grab and go options from within that list.

Oh yeah! Moms and dad! Same for you. Start with the protein and produce, add a whole grain and you should be good to go for your whole morning.

I’d love to hear what offbeat breakfast creations are a hit at your house! Join and speak up in my Healthy Family Fundamentals Facebook Group and let me know! We all need new inspiration at times! You never know who you might inspire!

And if you want a few recipes and ideas you will probably find my Brain Boosting Breakfast recipes and guide super helpful.