Breakfast: Shoot for Three

Although mornings can be busy, making time for breakfast is important, especially for children and teens. Eating within 1-2 hours of getting up in the morning helps to break-the-fast from the night before, and sets children and teens up for success throughout the day. Ideally, a breakfast meal includes foods from at least three food groups (a protein or dairy, a fruit or vegetable and grain, most often being a whole grain) from MyPlate and is low in added sugars, salt and saturated fat. Here are a few tips:

• Make small changes to your usual breakfast options to find a healthy eating style that works for you. The #MyPlateMyWins at Breakfast video features small changes you can make to improve your choices at breakfast.
• If a sit-down breakfast doesn't work for your family, have granola bars, cheese sticks, yogurt, and fruit in an easy to grab place for family members to take with them on their way out the door.
• Everything you eat and drink matters. Choose foods and drinks that can help your family be healthier now and as they grow.
• Choose whole-grains. For example, choose ready-to-eat breakfast cereals fortified with folic acid. If your family enjoys sweetened cereals, try mixing them half and half with whole grain cereal. Add fruit, such as peaches, blueberries or strawberries for extra nutrients. Top with low-fat/fat-free milk.
• If eating breakfast at a restaurant, read and compare the nutrition information. Choose options lower in calories, saturated fat, added sugar and sodium.
• Make egg burritos ahead of time and reheat in the morning.
• Save time and money by making this Egg & Cheese Muffin at home.