We think that summer time will give us a break in meal planning. We hope that our kids are a little less busy. But is that what really happens? NO! My kids are busier than ever for the first month of summer! With camps and summer school, we are up earlier than ever and find ourselves needing to be well stocked with healthy, fast food that is ready to go.

Breakfast is still the most important meal of the day for kids. It improves their concentration at school and helps maintain a healthy body weight. Also, breakfast often provides some key nutrients including fiber, calcium, vitamin D, and vitamin C. Healthy breakfasts don't have to be big affairs, just balanced by including at least 3 food groups.

Cereal and Milk and Fruit - This is a breakfast staple for many household. The devil is in the details.

Portion Size - How BIG is your cereal bowl? Keeping your portion to 1 cup or less is about right.
Cereal Choice - Look for choices with at least 3 grams of fiber and less than 10 grams of sugar.
If you want to add more fiber toss on a spoonful of wheat germ or oatmeal.
Milk - Add 1% Lowfat milk, skim milk, fortified soymilk, or fortified almond milk.
Fruit - Fresh or frozen berries are easy, banana slices, dried fruit like cranberries or raisins.

Toasted Waffles - Toasted waffles are a fast choice for late days. Here is how to make it well-rounded.

Choose between butter or syrup - You really don't need both to make a tasty waffle. Use the cap of the syrup container to drizzle on a teaspoon of syrup. If using butter or soft margarine, 1 teaspoon is the measurement rule as well.
Toppings to try - yogurt, cottage cheese, "real" cheese, chopped nuts - These are sources of protein which give you stamina for the day.
Adding Fiber - You can use whole grain waffles or toss on a teaspoon of wheat germ.
Fruit - crushed canned pineapple, sliced fruit, ½ cup of fruit juice are all good additions to a waffles breakfast.
A little whipped topping is OK if you are making your waffle healthier than usual!

Toast and English Muffins -

Choose a whole wheat or whole grain product at least ½ the time - Why? More iron, more zinc, more fiber, more flavor…
Try a nut butter - Get back into the healthy choices nuts provide - peanut, almond, walnut butters are delicious on top of toast. Just serve with juice or low fat milk and you are ready to go.

Egg sandwiches -

Eggs are still a #1 health food when eaten in moderation. Fry up one with a small amount of fat in a non-stick pan, warm a slice of ham, add a slice of "real" cheese, and place in a warm English muffin for a satisfying and delicious breakfast!

Fruit Salad -

Make a fresh fruit salad the night before and top with a variety from the following: yogurt, cottage cheese, nuts, granola, wheat germ, sunflower seeds.

Smoothies -

Have a variety of frozen, fresh or canned fruit available to you so that you can make quick smoothies in the morning.

Just writing about a good, fresh breakfast makes me want to go eat one!

Nutritionally Yours,
Selina Lai, M.S., R.D.

p.s. Send me your nutrition questions, and I will use them for my blog!

Reprinted with permission from www.goodeatsforsoccer.wordpress.com,
©Selina Lai, M.S., R.D., June, 2012.
Contact: selina@goodeatforsoccer.com, www.goodeatsforsoccer.com

About the Author: Selina Lai has been a Registered Dietitian for 20 years. She studied Nutrition and Dietetics at the University of British Columbia and California State University, Long Beach. She has worked as a nutrition educator with a wide range of clients. Her book "Good Eats for Soccer - Nutrition Choices for Competitive Youth Soccer" focuses on diet modifications for the moderate to high intensity physical demands of youth soccer players during tournaments.