Realistic Goal for All Ages: Healthy Breakfasts

Realistic Goal for All Ages: Healthy Breakfasts

Turn any week’s breakfast bores into boo-yas! with the right breakfast foods for your age group. Now’s the time to let healthy breakfasts work for you each day. It’s true, morning food choices can help guide your health.

Thinking about fruit? While it may be a popular breakfast food, we’re focusing on other choices. But, really, who doesn’t enjoy eating a healthy slice of watermelon? Watermelon is healthy for us and can be prepared many ways. Check out a few ideas.

Kids: ImprovedTest Scores and Attendance
Eating breakfast helps kids:

  • Be more on-time
  • Lower number of hunger stomachaches
  • Have less absences

As The Academy of Nutrition and Dietetics shares, “Breakfast is an important meal for growing children. Their overall test scores are higher; they concentrate better, solve problems more easily and have better muscle coordination.” 1

Menu Item: Oatmeal
National Public Radio (NPR) suggests pouring a bowl of oatmeal instead of sugary cereal for school-aged children.

“Sugary cereals get into your body quickly and cause a peak in blood-sugar levels, but the levels then fall dramatically after two hours or so. Oatmeal, on the other hand, is absorbed slowly, so oatmeal eaters get a slow rise in blood sugar and enough energy to last through the morning.”2

University Students: Weight Maintenance and Brain Energy
Breakfast boosts are Academy of Nutrition and Dietetics Spokesperson Kristi King’s, MPH, RDN, CNSC, LD thing. “[Breakfast] wakes up the metabolism and provides energy to the brain and muscles for the day's activities," says King3. You heard it; keeping off the Freshman 15 can be easier when staying active and full.

Menu Item: Tortilla + Apple + Hummus
University students tend to run non-stop. Luckily, many healthy breakfast recipes need little to zero prep time. "Breakfast should have carbohydrates and some protein to help keep [students] full," says King. One easy choice is creating a breakfast taco using “tortilla with apple and hummus.3 Any student that can make a peanut butter and jelly sandwich can attempt making this breakfast meal. 

Adults: Stronger Bones and Possible Dementia Prevention
Mayo Clinic talks their talk while walking their walk.

“Adults who report regularly eating a healthy breakfast are more likely to:

  • Manage their weight
  • Eat more vitamins and minerals
  • Eat less fat and cholesterol”4

David S. Knopman, MD continues, “New research suggests people with very low levels of vitamin D in their blood, known as vitamin D deficiency, are more likely to develop Alzheimer's disease and other forms of dementia.” While this tie is still being proven, it’s known that “Vitamin D is vital to bone metabolism, calcium absorption and other metabolic processes in the body.”5 Make sure to ask your doctor how much vitamin D you need each day.

Menu Item: Low-Fat Dairy
The biggest dietary sources of vitamin D are fortified foods, such as milk, breakfast cereals and orange juice.5 However these are just a start. There are a ton of other choices available. The Academy of Nutrition and Dietetics lists dairy-rich recommendations in their article, “Don’t Forget the Dairy.”

Retirement Eligible: Lower Blood Pressure
You may recognize Mayo Clinics’ DASH diet if you’ve started to prepare for retirement. The Mayo Clinic Staff describes the DASH diet as “a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension).”6 Daily veggie servings are at the top of the list, followed by lower salt shaker shakes. Why not chop up veggies for your breakfast meal?

Menu Item: Spinach
Ignore that famous frog’s song, being green – for breakfast – is easy! Marisa Moore, RDN, Academy of Nutrition and Dietetics spokesperson and a nutritional consultant in Atlanta agrees – when talking spinach.

“Spinach is rich in potassium, which can help lower blood pressure levels,” says Moore. Veggies and greens, such as spinach, are also low in calories and a good source of fiber, which provides bulk that fills you up faster. She declares, “Spinach is delicious in salads, as a sauté, in eggs and in soups.”7

Have an easy breakfast idea? We’d like to hear about it!