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Network Health Blog

Fueling up for the School Day

Healthy Breakfast

Getting back into a routine can be difficult for adults, let alone kids. But if your children are skipping out on a healthy breakfast every morning, they’re also missing out on a chance to refuel their body.

What are the health benefits of breakfast?

Better Nutrition – Research shows that eating breakfast improves the quality of your diet. Starting your day with the right foods gives you the opportunity to take in vitamins and minerals that you would not otherwise eat during the day.

Better Weight Control – Breakfast eaters have a lower risk of being overweight because you’ll feel full for hours, avoiding unhealthy snacks. In fact, data from the National Weight Control Registry shows that individuals who’ve lost weight and kept the weight off are breakfast eaters.

More Energy – Breakfast gives your body and brain the fuel needed to function. Starting your day with more energy will help carry you through the rest of your day.

What makes up a healthy breakfast?

When deciding what to eat in the morning, try to pick two or three foods from these categories. Eating these foods will give you a good mix of carbohydrates, protein and fat.

Whole grains

  • Oatmeal, whole-wheat bread, bagels and English muffins

Fruits and vegetables

  • Fresh or frozen fruits, smoothies and 100 percent pure juice


  • Milk, yogurt and low-fat cottage cheese

Lean protein

  • Hard-boiled eggs, peanut butter and lean meats

How can I make breakfast a part of my day?

If it’s difficult finding time to eat in the mornings, buy healthy breakfast foods that your children can bring with them or just try to build extra time into their routine. If they’re not hungry in the morning, start small with a piece of toast. Once they get used to eating breakfast, you can start adding more to the meals.



  1.  Nancy Weber says:

    Great tips! Thanks!!

  2.  Peggy Murphy says:

    Great ideas for kids on the go in the morning now that school is starting.

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