It is hard to believe school is here. Even though it will look different this year, it is important to start our children’s day off with a well-balanced breakfast. Yet finding family-friendly breakfast ideas can be hard!
A good breakfast should include 3 key components: protein, healthy fat, and fiber! Super easy, right? However picky your eaters, a good first meal is essential. It supports balanced blood sugar, a strong immune system, and healthy development!
What is blood sugar and why is it important?
Blood sugar is another name for glucose, the main sugar found in our blood. It comes from the food we eat and is our body’s main source of energy. When we have too much glucose in our blood, we get a spike of energy. Consequently, we quickly crash. Think too much cake at birthday parties! The result of this spike and crash leaves us hungry, irritable, moody, plus we may have difficulty concentrating. Having a well-balanced meal causes glucose to be absorbed more slowly into our blood. Slower absorption means steadier levels of energy over time.
Why is fiber a key component of a balanced breakfast?
You can find fiber in foods like fruits, veggies, whole grains, chia seeds, and flax seeds.
• It’s filling.
• The bloodstream absorbs fiber gradually therefore preventing blood sugar highs and lows that can affect children’s behavior and moods.
• Fiber is also a key component to a healthy gut since it feeds our good gut bacteria. Did you know that 70% of our immune system resides in our gut? Having fiber at every meal is important for a healthy gut, thus a strong immune system.
• Fiber helps keep us regular.
Why are healthy fats a key component of a balanced breakfast?
Healthy fats are nuts, seeds, avocado, coconut oil, avocado oil, olive oil, and grass-fed dairy.
• Fat is absorbed slowly into the bloodstream, subsequently preventing blood sugar highs and lows.
• We need it in our diet to absorb certain vitamins like A, D, E, and K.
• Fat makes up 60% of our brain.
• Cell membranes are fat-based structures. Making sure we eat healthy fats keeps these membranes fluid and flexible, allowing cells to communicate better.
Why is protein a key component of a balanced breakfast?
Clean protein examples: pasture-raised eggs, grass-fed dairy, grass-fed meats, nuts and seeds.
• Proteins are the “building blocks” that make up our bodies. Therefore, they are necessary for proper growth and development.
• A good dose of protein prevents blood sugar highs and lows.
• Protein helps to keep us satiated longer.
6 Easy Family-Friendly Breakfast Ideas:
- Scrambled eggs with left-over veggies sautéed in avocado oil or grass-fed butter. (We like sautéed kale, spinach, mushrooms steamed broccoli, or cauliflower.)
- Avocado toast made from a favorite whole grain or gluten-free bread with a hard-boiled egg.
- Plain full fat, grass-fed yogurt or goat yogurt with frozen berries and low sugar granola. (We love grain-free Purely Elizabeth brand for its clean ingredients and delicious taste.) If your child is used to the fruit-sweetened yogurt, drizzle the plain yogurt with honey or cut the sweetened yogurt with the plain yogurt to help gradually reduce sugar intake.
- Smoothies. (We like to include nut butter, frozen fruits like bananas, berries, or mango, and frozen spinach or cauliflower, chia seeds, and a non-dairy unsweetened milk.)
- Smoothie Bowls (I use the same formula as above with just enough milk to blend to a creamy consistency) topped with hemp seeds, cacao nibs, and shredded coconut.
- Plain rice cake with nut butter and fresh fruit on top.