going deeper

Health Tip: Healthy Back to School Breakfasts

By: Brennan

Healthy Back to School Breakfasts

It’s often said that breakfast is the most important meal of the day. An adage that holds true and is especially important to remember as we prepare to send our kids back to school.

Studies have shown that kids who eat a healthy, nutritious breakfast perform better academically, have a longer attention span and are absent less.

Make sure your kids are getting the right nutrition despite the early wake-up call with these tips.

  • Plan ahead. Prepare breakfast in advance the night before by cutting up fruit, hard-boiling eggs or portioning out ingredients. Make meal planning for the week a family Sunday ritual.

  • Wake up earlier. Are you constantly feeling like you’re just running out of time in the morning? Set your alarm 15 minutes earlier and make your morning meal a priority.

    To make sure your children get the proper nutrition to start their days, aim to include three out of the following five food groups.

  • Fruit

  • Vegetables

  • Grains

  • Dairy

  • Protein

    For example, two hard-boiled eggs, a banana and a piece of wheat toast would make a balanced breakfast.

    Try these quick, healthy and kid-friendly breakfast recipes at home!

    Peanut Butter and Fresh Fruit QuesadillasServes 6

    • Ingredients:
    • 6, 10” flour tortillas
    • 1 cup shredded cheddar cheese
    • 2 tbsp. cinnamon sugar
    • •1 cup chopped fresh peaches, plums or apples
    • 6 tbsp. peanut butter
    • Pan spray as needed


    1. Preheat large skillet over medium heat. Lay a tortilla on a flat surface and spread 2 tbsp. peanut butter, 1/3 cup cheese, 1/3 cup chopped fruit, 2 tsp. cinnamon sugar across entire surface. Top with second tortilla.
    2. Spray one side liberally with pan spray and lay quesadilla in hot pan. Grill until crisp and brown on one side. Spray top side, turn over quesadilla and brown other side.
    3. Remove from pan and cut in to wedges. Serve hot or cold.

    Banana-Almond Overnight OatsServes 1


    • ½ cup oats
    • ¾ cup unsweetened almond milk
    • ½ tsp. vanilla
    • ½ tsp. ground cinnamon
    • 1 tsp. flax or chia seeds
    • 1 tbsp. almond butter
    • 1 small ripe banana, sliced

    Directions:1. Combine all ingredients into jar or sealable Tupperware container2. Shake/stir until evenly mixed3. Refrigerate and grab to go in the morning! (Can be refrigerated for up to 3 days)

    Avo-ToastServes 1


    • 1 hard-boiled egg
    • 2 slices of whole wheat bread, toasted½ avocado
    • Salt and pepper to taste


    1. Boil egg: Place egg in small saucepan. Cover with 1 inch of water. Bring to a boil over medium heat; when water has reached a boil, cover and remove from heat. Let sit for 12 minutes.

    **Note: this can be done in advance

    2. Toast bread

    3. Slice avocado and boiled egg and add to toast

    4. Season with salt and pepper to taste

  • Find more family health tips and resources at www.AdventistHealthCare.com/NurseRose.