With the school year starting and schedules quickly filling with homework and after-school activities, fast and healthy nutrition can easily be overlooked. However, proper food choices are key for these busy times, especially for our kids. After all, the food we put in their bodies is the fuel that powers them through the day. Do we want our kids running on sugar and processed (i.e. whole nutrient deficient) foods? Hopefully not because this kind of diet leads to energy crashes and various developmental challenges (Dr. Mercola, “Breakfast is Not So G-r-r-reat When Your Only Option is Frosted Flakes”)*. So for this weeks article we’ll discuss healthy breakfast options for kids.
One of the struggles with preparing a nourishing meal is breakfast time. What is filling and nutritious but also intriguing to the youngin’s taste buds? Here are some quick tips when focusing on such an important meal of the day:
- Include healthy omega-3 fats (e.g. Avocado; coconut oil/milk; seeds; organic, grass-fed meat). These fats support the brain and cellular functioning, and they keep us fuller longer.
- Include protein sources (e.g. organic, pasture-raised eggs; organic, grass-fed meat; chia/hemp seeds). Protein helps rebuild the body’s tissues and support the immune system and hormones.
- Veggies! (Any kind). Vegetables are vital for their high vitamin, mineral, and fiber contents. The goal is to have veggies at every meal!
- Fruits (e.g. Berries, cherries, green apples, grapefruit). Look for fruits that are low-glycemic. In other words, they do not affect insulin levels as greatly as other high sugar/carb fruits.
- Avoid processed grains. They have various negative effects on the body and brain, especially for growing kids!*
Quick Breakfast Recipes
- Poached eggs with avocado; veggies; a side of berries
- Chia seeds soaked overnight in coconut oil; top with berries, sliced raw almonds, and cinnamon
- Green smoothie (kid-friendly!). 1 handful greens, 1 ½ c. fruit, 1 c. coconut milk, ½ avocado,
2 tbs. chia/hemp/sunflower seeds. Blend together.
- Leftovers from dinner
Articles for more details on Child Nutrition
by Dr. Joseph Mercola (a leading expert in the nutrition field)
PaleoMom.com- this is an article with bountiful information and resources on food for kids! http://www.thepaleomom.com/paleo-for-kids
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