For most kids, alarm clocks are back in action. School has begun. As children get ready for the day, keep breakfast on the morning agenda. With a little planning, breakfast can become an opportunity for a family meal, too.

According to a survey of 1,000 families sponsored by the National Parent Teacher Organization and American Cereal Council, not all kids are eating breakfast every day. The survey showed that three of every 10 kids miss breakfast one day a week.

Kids who skip breakfast often say they aren’t hungry or they’re tired. Maybe they need an earlier bedtime.

The researchers reported that mothers, in particular, are important role models. Mothers’ breakfast habits affect their children’s breakfast habits. If mothers ate breakfast, the kids were more likely to eat breakfast.

Think about the food choices being modeled, too. If mom or dad eats chocolate-covered donuts and sips soda pop for breakfast, guess what the kids want?

Eating breakfast helps children and adults concentrate better, which improves school and work performance. Take advantage of school breakfast programs, which provide a balanced meal to fuel children for learning.

Research shows that kids and adults who eat breakfast are less likely to overeat later in the day, which can help with weight management. Breakfast skippers more than make up for the 300 or so calories skipped in the morning. Children who eat breakfast regularly are less likely to have cavities at dental checkups, too.

While cartoon characters on the boxes of many super-sweetened cereals beckon children from the store shelves, these products aren’t the healthiest choices. Read the Nutrition Facts labels carefully. Look high on the shelves instead of at eye level or lower, where the kids’ cereals often are placed.

Choose whole-grain cereals and whole-grain breads, which contain beneficial fiber and other nutrients. To select whole-grain foods, look for a health claim on the package and check the first couple of items on the ingredient list. For example, look for oatmeal, whole wheat or whole grain.

Aim for foods from three or four different food groups for breakfast, such as a grain, meat, fruit and milk. Whole fruit, whole grains and protein-rich food, such as an egg or peanut butter, will keep you feeling full longer.

If you have no time in the morning, try some time-saving strategies. Set the table the night before. Put the cereal box on the table. If you want a heartier breakfast, such as pancakes, measure out the dry ingredients in a bowl. Add the wet ingredients in the morning.

Consider these ideas for quick and easy breakfasts.

• Cereal with sliced bananas and milk
• Homemade cereal mix with whole-grain cereal, nuts, dried fruit and milk
• Fruit and yogurt smoothie with graham crackers
• Waffles with fresh strawberries, lean ham and low-fat milk
• Oatmeal with raisins and low-fat milk
• Peanut butter on whole-wheat toast, apple slices and low-fat milk
• Minipizzas made with English muffins, pizza sauce, cheese, Canadian bacon or other toppings and orange juice
• Scrambled eggs, whole-wheat toast, orange slices and low-fat milk
• Leftover pizza, sliced cantaloupe and low-fat milk
• Breakfast burrito with salsa (see following recipe), sliced peaches and low-fat milk

This breakfast idea is from USDA’s Recipe Finder Web site at http://recipefinder.nal.usda.gov/.

Breakfast Burrito with Salsa

4 large eggs
2 Tbsp. frozen corn
1 Tbsp. 1 percent milk
2 Tbsp. diced green peppers
1/4 c. minced onions
1 Tbsp. diced fresh tomatoes
1 tsp. mustard
1/4 tsp. granulated garlic
1/4 tsp. hot pepper sauce (optional)
4 8-inch flour tortillas
1/4 c. canned salsa

Preheat oven to 350 degrees. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce and salt for one minute until the eggs are smooth. Pour egg mixture into a lightly oiled 9-inch by 9-inch by 2-inch baking dish and cover with foil. Bake for 20 to 25 minutes until the eggs are set and thoroughly cooked. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas because the steam can be hot. Cut baked egg mixture into four equal pieces and roll one piece of cooked egg in each tortilla. Serve each burrito topped with 2 tablespoons of salsa.

Makes four servings. Each serving has 200 calories, 8 grams of fat, 21 grams of carbohydrate and 3 grams of dietary fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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