As the school year starts, getting a healthy nutritious breakfast to keep one going becomes more and more important for kids and parents.
Nutritionist offers these tips of 5 nutrient-rich breakfast items that can fuel your day.
- Soothing SipsGreen tea usually gets all the attention, but black tea is packed with theaflavins, antioxidants that a study from Rutgers University in New Jersey suggests may speed up recovery from muscle soreness after exercise. Drinking a cup of any brand of black team may also reduce risk of heart attack – plus it’s a great way to warm up on a chilly fall morning.
- Go with Grains:If you’re looking for a heartier breakfast choice, go with the powerful superfood combo of Oats and Greek yogurt. The oats are a source of soluble fiber which helps maintain healthy blood sugar levels, in addition to lowering cholesterol. Greek Yogurt has double the amount of protein as regular yogurt, in addition to probiotics that aid digestion and boost the immune system. However, regular yogurt has roughly 10% more calcium than Greek yogurt, so if calcium is your focus, you might want to stick with regular yogurt.To add some color and antioxidants to your bowl, add some blueberries. In addition to antioxidants, this popular superfood contains potassium and Vitamin C. It also has a high water content, which makes them a great source of hydration for your skin and entire body.
- Pile on the ProteinIf you’re looking for extra protein in your breakfast, an omelet is a great choice. I recommend Egg Whites, which have a high amount of lean protein that will keep you fuller, longer. They also help you maintain strong bones, muscles, nails, and hair. Along with your eggs,Spinach is a leafy-green packed with antioxidants that will make a great addition to your dish. Just one cup of Spinach provides about twice the daily requirement of Vitamin K, which plays an important role in cardiovascular and bone health. Toss in some sliced tomatoes and a sprinkle of feta cheese and your omelet will be filled with enough nutrients to get you through the day.
- Fresh, Flavorful FruitFruit is a great addition to any breakfast – especially Grapefruit. It’s packed with antioxidants such as Vitamin C that provide anti-aging benefits, boost immunity, as well as help in lowering cholesterol. All you need is a half of grapefruit to get all its nutrients – and feel free to sprinkle a little sugar on top for added flavor
Michele McRae, MS, CN – Certified Nutritionist at Rainbow Light:
Michele McRae is a nutritional counselor, certified nutritionist and formulator at Rainbow Light. With 18 years in the Nutrition field, Michele’s firm belief in holistic, natural health has allowed her to understand and perfect her formula for health success with patients in the form of eating organic, healthy whole-foods and partnering a clean diet with natural supplements and vitamins.