Healthy Breakfast Tips Just in Time for Back to School

The first day of school is right around the corner and with it comes busy schedules. Busy schedules, though, are no excuse for kids in North Carolina to skip breakfast.

The Food and Drug Administration and the North Carolina Department of Public Instruction emphasize that a balanced breakfast supports concentration, memory and overall academic performance. Schools participating in the USDA School Breakfast Program report improved attendance and test scores among students who eat breakfast.

Children are different and for some, breakfast can be a battle. Balance and compromise make it easier to start the day right. North Carolina’s Grab & Go Breakfast and Breakfast in the Classroom initiatives offer convenient, no-cost options for students on the move.

Breakfast is simply the first meal of the day, there is no rule saying you must eat traditional breakfast foods. If your child prefers last night’s dinner leftovers or a turkey sandwich, that is perfectly acceptable. A pizza‑loving kid might enjoy a slice of multigrain veggie pizza; a peanut butter fan can have it on a zucchini muffin or whole wheat tortilla.

Sugary cereal is often low in nutritional value, yet kids love it. To strike a balance, mix a small portion of sugary cereal with a hearty whole grain variety. “Nothing has to be off the table altogether,” said FDA dietitian Carole Adler. “Sometimes just a taste of something your kids like is enough to keep them happy.”

Adler also notes that nutritional balance is key throughout the entire day. If breakfast is light on fruit or vegetables, add an extra serving at lunch or after school. Consider sourcing fresh produce from local farmers markets, North Carolina apples, blueberries and peaches make excellent additions to smoothies and yogurt bowls.

A breakfast on the move is better than no breakfast at all. Send your child off with a piece of fruit, a bag of trail mix or a whole grain muffin to eat on the bus. Smoothies made with low‑fat yogurt, fruits and hidden vegetables can be carried in a reusable water bottle.

Rushed mornings aren’t ideal for chopping fruit or making pancakes. Spend some time the night before prepping ingredients. Join the #SundayFoodPrep movement: hard‑boil eggs, slice fruit, pre‑portion overnight oats and batch‑cook pancakes or muffins. North Carolina Cooperative Extension offices offer meal prep resources to streamline the process.

All this effort is for nothing if you’re choosing processed foods high in salt and added sugars. Read Nutrition Facts labels and ingredient lists to ensure you’re buying nutrient‑dense options. Look for whole grains, fiber and minimal artificial ingredients.

For more information and breakfast ideas, visit the FDA website at Healthy Breakfasts: It's All About Balance or the North Carolina Department of Public Instruction’s Child Nutrition page.