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Thursday, October 13, 2016

Kids back to school? Busy schedules ahead? Check out these breakfast ideas!

Kids back to school? Busy schedules ahead? What to do about making time for meals together or making meals at all? It will take a little planning but studies show that there are several benefits of sitting down to eat with family or friends. One benefit is we tend to eat more balanced meals and a wider variety of foods. If you are not ready to tackle the supper table yet, how about claiming breakfast a few days per week as a time to be together? Breakfast can be a very simple meal and not time consuming to get on the table. Many schools in the area offer breakfast but here are a few ideas for making this work at home…



 Keep It Simple: many breakfast items can be considered “fast food”… cold cereal with 1% milk; peanut butter on whole wheat bread or crackers; hard cooked egg and toast; banana and low fat yogurt; cottage cheese and canned fruit; even a left over piece of pizza and 100% fruit juice; 

 Get Everyone Involved: give everyone a job equal to his/her age and skill…run the toaster; pour the juice; dish up the fruit; peel the bananas; pour the cereal; or clear the table 

 Consider night-before prep: have dishes and silverware out; cook and chill several hard cooked eggs; cut up or thaw frozen fruit; stuff some celery with peanut butter; 

 Allow the extra time for that important breakfast meal by setting alarms a few moments earlier and having clothes out the night before;

 Consider more “exotic” but equally simple breakfast foods: spread some refried beans on a tortilla (whole wheat if you dare), zap in microwave and top with a small amount of shredded cheese and generous portions of lettuce, tomato or salsa; or open a can of tuna- serve cold on toast with a side of canned or fresh fruit such as grapes, peaches or apple slices;

For more breakfast ideas and recipes, see Penn State Extension’s ABC’s of Growing Healthy Kids - Brighten Up With Breakfast at http://extension.psu.edu/publications/ee0119 

Contact Penn State Extension for resources to support your food and nutrition goals. I can be reached in Elk County at 776. 5331 email kls4@psu.edu. If you have an idea for a health and nutrition program for your adult or youth club or organization, contact me to explore options.

Karen Schmidt MS RD LDN 

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