A healthy breakfast is important for everyone in the family. It helps kids perform better in school and makes adults more efficient on the job. People who eat breakfast tend to be of a healthier weight, eat more fruits and vegetables and have a better overall nutritional intake than people who skip the meal. Make a healthy family breakfast a priority, even if you do not have a lot of time in the morning.
Planning
If you are short of time in the morning, do some breakfast prep the night before. Hard boil eggs or whip together whole grain pancake batter. Stock your refrigerator and pantry with healthy convenience foods appropriate for breakfast, including yogurt, fresh fruit, low-fat cottage cheese, whole-grain cereal and frozen whole wheat waffles.
Components
A healthy family breakfast should include whole grains, lean proteins, fresh fruits and vegetables and healthy fats. Whole grains provide fiber and carbohydrates to promote energy. Fruits and vegetables are another source of fiber and fuel your body with vitamins, minerals and antioxidants. Lean proteins, such as ground turkey, beans, egg whites and low-fat dairy, take time to digest and can help you feel full all morning long. Unsaturated fats, found in nuts, avocados and plant-based oils, make food taste satisfying and are important to heart health.
Weekdays
On time-pressed weekdays, a healthy family meal might consist of high-fiber cereal, skim milk, fruit salad and chopped walnuts. Sliced hard-boiled eggs served with whole wheat toast alongside a smoothie made from bananas, almond butter and skim milk is another quick, healthy option. Cook up a big batch of oatmeal the night before and warm it in the microwave in the morning. Serve with a dollop of plain, non-fat yogurt, fresh blueberries and toasted pecans.
Weekends
Weekends are not a reason to skip breakfast. You actually have more time to prepare a satisfying, healthy family breakfast. Make about 10 medium-sized whole-wheat pancakes by stirring together 1 cup whole-wheat flour with 1 tbsp. sugar and ¼ tsp. salt. In a separate bowl, beat 1 egg, 1 cup skim milk and 2 tbsp. canola oil. Combine the wet ingredients with the dry and stir until just combined. Cook on a grill or pan sprayed with canola oil cooking spray. Instead of sugary syrup, serve them with applesauce, yogurt and peanut butter. Make-your-own breakfast burritos are another healthy family breakfast. Put out fillings such as eggs scrambled in olive oil, sautéed ground turkey seasoned with salt, pepper and cumin, black beans, salsa, sliced avocado, chopped onion, minced cilantro and low-fat cheese. Have family members use whole wheat tortillas to create their healthy tacos.
