Research shows that many of us believe that breakfast is the most important meal of the day, yet more than half of all Americans do not eat breakfast every day according to the 2009 Foundation Food & Health Survey. Are you one of those non-breakfast eaters? If so, read on to see how this morning meal boosts brain power.
Research shows that children who eat breakfast:
* Show improvements on math, reading and standardized test scores.
* Are better able to pay attention and perform problem-solving tasks.
* Have fewer absences and incidences of tardiness & are more likely to behave better in school.
* Consume more important nutrients, vitamins and minerals such as calcium, dietary fiber and protein.
* Are less likely to be overweight.
Adult breakfast skippers, take a lesson, eating breakfast may help boost your brain power, too. Remember, your kids are more likely to eat breakfast if you do. Eating breakfast together is even a better bonus―it helps instill more healthful eating habits in kids as they grow up.
Try these lightning fast meals that can help propel you and your kids throughout the day.
The Traditional Triplet: Whole-grain ready-to-eat cereal and fat-free milk plus 100 percent orange juice.
The Hot and Wholesome Bowl: Microwavable oatmeal with chopped apples and walnuts--make with fat-free milk instead of water for an extra punch of protein, calcium, and vitamin D.
The PB&B: Whole-wheat toast topped with peanut butter and sliced bananas plus fat-free milk.
The Swirl and-Go: Crunchy high fiber cereal, blueberries, and sunflower seeds swirled into low-fat or fat-free vanilla yogurt.
The Little Dipper: Graham crackers dipped into low-fat or fat-free fruit yogurt plus 100 percent apple juice.
A Little on the Lunch Side: A turkey and low-fat Swiss sandwich on whole-wheat plus 100 percent orange juice.
On a Roll: A whole-wheat tortilla wrapped around a low-fat cheese stick plus a bunch of grapes (be sure to cut grapes in half for younger children).
The Waffle Tower: A toasted frozen whole-grain waffle piled high with sliced strawberries, a dollop of low-fat or fat-free yogurt and a sprinkling of sliced almonds.
Easy as Apple Pie: A toasted whole-grain bagel half layered with apples slices and reduced fat Cheddar cheese.
So go ahead and try these great ideas for breakfast. If you have any questions, don't hesitate to call your local Extension office at 712-225-6196. You can also log onto our website for some more great ideas and information at www.extension.iastate.edu/cherokee.