(Family Features) When the morning alarm sounds and the morning rush to get out of the house begins, breakfast often takes a back seat to other pressing matters. But eating a nutritious breakfast could be the best thing you do all day.
While the majority of U.S. adults say that breakfast is the most important meal of the day, nearly half (45 percent) say they don't eat it due to lack of time, according to the Seneca Farms 2011 Children's Nutrition Survey. The survey also found that:
- Nearly 60 percent of moms admit their child skips breakfast.
- More than half of moms wish their child ate a more nutritious breakfast.
- 48 percent of American women say they're either too tired or don't have enough time to eat breakfast.
"Skipping breakfast is a big mistake for anyone, but especially children," said Elizabeth Somer, a registered dietitian and author of 11 books.
"Students who eat breakfast perform better on memory and recall tests, react faster, think more clearly, are in better moods, pay attention better, and are less restless compared to students who skip breakfast. They even score higher on IQ tests and have an easier time managing their weights."
Somer says that a nutritious breakfast should follow the "1, 2, 3" rule. The breakfast should have:
- A whole grain to provide needed high-quality carbs for the brain during the morning hours.
- A little protein to keep your child satiated and maintain even blood sugar levels throughout the morning.
- 1 to 2 colorful fruits and/or vegetables.
To help you out, here is a week's worth of quick-fix, on-the-go breakfast ideas. Try them out, and you and your child will not only feel better, but you'll both have a more productive day:
- Quick-serve oatmeal, such as Seneca Farms Oatmeal, served with a glass of low-fat milk and a bowl of watermelon or berries. It takes just 45 seconds to make in the
microwave and you don't have to add milk or water, a great breakfast for people on the go.
- A whole wheat tortilla with scrambled egg whites and salsa, a cup of low-fat milk and a small can of sliced pears.
- Top a whole wheat English muffin with thick slices of tomato and thin slice of low-fat
cheese and heat in the toaster oven. It's like having a slice of pizza in the morning. Serve it with freshly-squeezed orange juice and you're good to go.
- A smoothie made with low-fat milk, orange juice concentrate, a banana, wheat germ, and frozen strawberries.
- A toasted whole grain waffle topped with peanut butter. Serve with an individual serving of canned fruit (packed in its own juice).
- Fill a 1 /2 cantaloupe with non-fat lemon yogurt and sprinkle with granola.
Breakfast matters, for you and your child. And it's easier than you think to get the day started off right. For more information about Seneca Farms Oatmeal, visit www.seneca-farms.com.