4 Easy Steps to Make Breakfast a Habit in Your Home

bowl of cereal

Breakfast is the most important meal of the day. Children who don’t eat breakfast may feel tired and have trouble concentrating.

Studies suggest that eating breakfast is associated with improved memory, better test grades, greater school attendance and better behaviour.   Here’s how to make a balanced breakfast a habit in your home:

1. Set an example by starting your day with breakfast too

Your kids will be much more likely to make breakfast a healthy habit if you sit down to eat breakfast with them as often as possible.


2. Teach your kids how to build a balanced breakfast

A balanced breakfast includes foods from at least three of the four food groups from Canada’s Food Guide:

  • vegetables and fruit like bananas, fresh or frozen blueberries, fresh or dried apricots, and tomatoes
  • grain products like whole grain cereals, whole wheat tortillas, oatmeal, brown rice and naan bread
  • milk and alternatives like low-fat plain yogurt, skim milk cheese, soy beverage and low fat cottage cheese
  • meat and alternatives like eggs, tofu, chicken breast, almonds and pumpkin seeds

3. Beat the morning rush by planning ahead

Plan the night before to avoid the morning rush:

  • set the table the night before
  • keep a bowl of fresh fruit on the table
  • keep milk and juices in containers that are easy for kids to pour
  • stock easy to pack breakfast items like fruit, low fat and low sugar cereal bars and yogurt tubes for mornings when you need to send kids to school with a quick breakfast to eat on the go
  • pack lunches the night before and store them in the fridge

4. Try these quick and easy breakfast ideas

A nutritious breakfast can be as quick and easy as a bowl of whole grain cereal with sliced bananas and a glass of milk. Try these other simple ideas:

  • half a whole grain bagel toasted, topped with sliced cheese and tomato
  • a yogurt berry smoothie and a handful of trail mix with nuts, seeds and dried fruit
  • cheesy scrambled eggs topped with salsa in a flax seed tortilla wrap with a glass of orange juice

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