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Brainy Breakfast

Yes, it is really true that breakfast is the most important meal of the day, especially for your children.  We essentially fast while we sleep and their bodies crave the right kind of fuel when they awaken.  When a child is sent to school with a full gas tank or with the right kind of fuel, their brains are ready to focus and learn, sugars levels are stable which steadies mood and behavior, and they have enough energy to last through the morning.  Eating the right breakfast prepares the brain for learning and gives it a steady supply of energy.  Sugary breakfasts make it hard for children the concentrate and sit still because their sugar level are increasing and dropping rapidly.  A brainy breakfast is alway important but this year because of all the challenges and other distractions, it is even more important.  Teachers will also appreciate it!


Packed with protein balanced wth fiber-filled complex carbohydrates, a balance of Green and Yellow Light foods.

Breakfasts don't have to be elaborate or take long. Many times families are in a hurry so convenience is a way to set yourself up to succeed.  Here a few examples of some brainy breakfasts that won't make you late in the morning:

Egg Cupcakes - see the blog

Peanut butter whole grain toast/English muffin with banana

Oatmeal bake made the night before - see the blog

2 minute egg sandwich - see the blog

Whole wheat tortilla with scrambled eggs, cheese, and veggies

Plain or low sugar Greek yogurt layered with fruit and granola

Whole grain cereal with less than 6 grams of sugar and more than 2 grams of protein and fiber (can add fresh fruit or a drizzle of honey)

3 Ingredient banana pancakes - see the blog

Peanut butter on apple slices with milk

Two hard boiled egg with a piece of whole wheat toast with cheese

Breakfast cookies - see the blog

Smoothies - these are great for the child that isn't always hungry right away in the morning - add  plain/low sugar fruit, oats, frozen fruit, and milk/almond milk, or 100% calcium fortified orange juice.  They can sip on it throughout the morning.  

Red Light breakfast foods are foods that will spike your child's blood sugar and make it harder for him/her to focus and learn.

Some Examples:

  • Sugary breakfast cereal

  • White bread

  • White flour pancakes or french toast sticks with syrup contain high fructose corn syrup (try whole wheat and maple syrup)

  • PopTarts

  • Donuts

  • Instant packaged oatmeal

  • Store bought muffins

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