- Eating a healthy breakfast will help you perform your best at school and in sports.
- Include foods from at least three of the food groups (grains, proteins, dairy, fruit, vegetables, and heart-healthy fats).
- If you don’t have time, choose healthy options that you can eat on the go.
Even though it can be hard to make time for breakfast when you’re rushing to school in the morning, there are lots of benefits to eating a healthy breakfast. Eating breakfast will give you the energy you need to perform your best at school and in sports.
Why should I eat breakfast?
Research studies have shown that teens who eat breakfast regularly:
- Do better in school than those who don’t
- Get more vitamins, mineral, and fibers than teens who skip breakfast
- Are less likely to be overweight than teens who skip breakfast
What should I eat for breakfast?
When choosing a healthy breakfast, aim to include foods from at least three of the food groups (grains, proteins, dairy, fruit, vegetables, and heart-healthy fats). Fiber and protein are the most filling nutrients, so be sure to include protein-rich foods and fiber-rich foods if you tend to get hungry in the morning. Protein-rich foods include eggs, peanut butter, nuts, soy sausage, milk, yogurt, and cheese. Fiber-rich foods include fruits, vegetables, and whole grains. For example, a bowl of oatmeal topped with nuts and dried fruit will keep you full much longer than a bowl of sugary cereal or a donut.
Here are a few healthy breakfast ideas:Option 1 Option 2 Option 3 Option 4 Option 5 Option 6
What if I don’t have time for breakfast?
Many teens think that they don’t have enough time in the morning to make and eat a meal. If you’re running short on time, remember that any breakfast is better than no breakfast at all. Keep breakfast foods on hand that you can eat on the run, such as granola bars, fruit, yogurt smoothies, small cartons of low-fat or soy milk, individual boxes of cereal, and trail mix.
Below are some breakfast ideas that you can take with you if you don’t have time to eat at home. You can pack nonperishable foods such as fresh fruit and granola bars in your lunch bag the night before and just grab a dairy food out of the refrigerator in the morning on your way out the door.
- Low-fat yogurt with granola
- Peanut butter and jelly sandwich on whole grain bread
- Low-fat cottage cheese cup with a piece of fruit
- Yogurt smoothie with a granola bar
- English muffin with 1 tablespoon almond butter and a carton of low-fat milk
- One serving of whole grain cereal (in a to-go container) with milk and a piece of fruit
The following breakfast recipes are from our “Quick and Easy Recipes for Teens” Cookbook:Scrambled Egg and Tomato Sandwich Golden Apple Oatmeal