It’s that time again!  Families have begun to gather the much needed school supplies, backpacks, and new clothes in preparation for “Back to School.”  We all know that one of the keys to success during the school year is having good school supplies and all the right tools.   While supplies and new clothes get us ready to enter the classroom, we must remember that young minds need nourishment to absorb all that knowledge.  As you and your family begin to prepare for this school year, it’s a great idea to begin thinking about ideas on how to nourish your child daily.   We have all heard the phrase “Breakfast is the most important meal of the day,” this statement is true, especially when preparing young minds to enter the classroom. 

 Starting the day off with breakfast provides the body with key nutrients and energy to enable your child to learn.  Studies show that breakfast eaters tend to have less tardiness, higher school attendance, overall higher test scores, and fewer hunger-induced stomach aches.  Students who eat breakfast have been shown to have better muscle coordination, concentrate better, and solve problems more easily.  Studies have also shown that children who eat breakfast are less likely to be overweight. 

 Try to start your child off right with a balanced breakfast that includes foods from the fruit, grains, milk and meat and beans groups.  Check out these easy breakfast ideas below to help you nourish your child for a healthier and more successful school year!


Breakfast Ideas:

 -          Whole-grain Waffles: Spread with peanut butter and sprinkle with raisins or dried cranberries.  Add low fat yogurt or milk as a side.

 -          Make instant oatmeal with low fat milk instead of water and sprinkle in raisins and chopped walnuts or almonds

 -          Add lean ham and low-fat cheese to a toasted whole-grain English muffin

 -          A whole grain muffin with a side of fruit and low fat yogurt

 -          Blend  a breakfast smoothie with low fat milk, frozen berries and a banana

 -          Stuff a whole-wheat pita with a sliced, hard-cooked egg and low fat shredded cheese


egg sandwich


Egg Sandwich


·         2 large eggs

·         1 tbsp. finely chopped dill

·         1 tbsp. finely chopped chives

·         kosher salt

·         black pepper

·         2 English muffins, toasted

·         2 slices Cheddar

·         1 plum tomato, sliced


1.      Crack the eggs into a measuring cup. Add the herbs and a pinch each salt and pepper and whisk with a fork to combine. Divide the mixture between two 7-ounce glass bowls and microwave on high until cooked through (they will rise), 30 to 45 seconds.

2.      Top each English muffin with the cheese, tomato and egg.


PER SANDWICH 325 CAL, 15.5 G FAT (7 G SAT FAT), 214 MG CHOL, 507 MG SOD, 18 G




Academy of Nutrition and Dietetics