All-American Breakfast Month

September is quickly coming to an end, but before it does, we can celebrate All-American Breakfast Month by starting our day with the most important meal.

Breakfast really does "break the fast" because between dinner or our snack before bed, our bodies need energy to start the day. A good balanced breakfast gives us carbohydrates and vitamins for energy, fiber and protein for staying full, and a combination of those for thinking and being alert (and for thinking and playing for kids).

Breakfast doesn't have to be a complicated meal, it can be as simple as an apple, cheese, and crackers. Coffee doesn't count as a balanced meal, you need a mix of carbohydrates, protein, and fiber. Try to include at least 2-3 different food groups. Make sure your breakfast isn't made up of only carbohydrates, they will be digested quickly, raise your blood sugar, and leave you hungry sooner. Add protein and fiber too.

If you find yourself not hungry first thing in the morning, you may want to eat a small snack or wait an hour or so to eat breakfast. The important thing is to not fast all the way until lunchtime. You may feel more hungry when you eat breakfast than when you don't, but that's a good thing. Your body is burning up your food for energy so if you aren't eating any protein or fiber in your breakfast, you will need to add some. Remember to use the USDA MyPlate to help plan all your meals, including breakfast.

If you are in a hurry, some fast food restaurants have healthy breakfast options, including yogurt, oatmeal, breakfast sandwiches, or fruit. Just be cautious, because some may have more calories or sodium than you think. Eating breakfast at home is a much healthier option, so do that while you can. Skip the donuts, pancakes, waffles, oversized bagels, muffins, or just indulge in those on special occasions.

Ways to add protein to your breakfast:
- Yogurt, milk, cheese, cottage cheese, or other dairy
- Nuts, seeds, peanut or other nut butters
- Ham, Canadian bacon, or eggs
- Leftovers from the night before (beans, chicken, turkey, etc) added to an omelet, sandwich, or mixed in
- Find a recipe for protein pancakes that uses egg whites and other things to bump up the protein (I have one I am willing to share if you ask!)

Ways to add fiber to your breakfast:
- Oats
- Whole wheat bread or whole wheat bagels
- Whole wheat cereal or fiber-rich cereal
- Brown rice
- Fruit or vegetables

You can plan ahead for breakfast by preparing extra food the night before. If you have beans for dinner, save some for your omelet in the morning (mix with avocado and salsa for a Mexican twist). If you have extra meat from the night before, eat that with a side of fruit, eggs, or on whole wheat toast.

Breakfast doesn't always have to be "breakfast" foods, it can be any balance of carbohydrates, protein, and fiber to give you the energy you need until lunchtime. Kids especially need a healthy breakfast to start their day. They typically go to bed earlier than adults and haven't eaten in a long time. Kids need energy to learn, grow, and play, so it's vital that children start out with nutrient-rich meal.

Here are more breakfast tips on the Missouri Families website.