Take advantage of the holiday break to jumpstart good eating habits for your teen, starting with the first meal of the day. Studies show kids who start the day with a wholesome breakfast maintain a healthy weight and are less likely to overeat throughout the day.
What’s more, according to the American Dietetic Association, kids who eat breakfast perform better on the field with improved hand-eye coordination and in the classroom with better concentration and problem-solving skills.
Let our 7-day breakfast guide inspire your teen to eat a healthy breakfast every day. Each meal has about 350 calories, is packed with morning energy with the right amounts of protein, whole grains and fruit, and takes less than 5 minutes to prepare.
Monday: Goodbye, kid cereal
Graduate to whole-grain cereal — the fiber helps you feel fuller longer. A cup of cereal, 1/2 cup of low-fat milk and half a banana will give you the energy to keep going all morning.
Tuesday: Berry delicious
Spread 2 tablespoons of peanut butter on a whole-grain English muffin. Serve with a cup of strawberries — they help you feel full longer than jelly does.
Wednesday: Protein power
Here’s a midweek energy boost: A whole-grain waffle with 1 tablespoon of peanut butter, plus a medium-sized orange and a hardboiled egg on the side.
Thursday: Start the day “smoothie-ly”
Put 3/4th cup of low-fat plain yogurt, a cup of peaches (or other fruit) and 1 cup of low-fat milk in the blender. Blend and pour in a cup or a travel mug to drink on the go.
Friday: Hit-the-trail mix
Here’s a portable breakfast for those days when you eat on the run. Mix 23 almonds and 2 tablespoons of raisins with 1 cup of Multi Grain Cheerios, place in a plastic bag and shake.
Saturday: It’s almost sundae
Top 1 cup of low-fat plain yogurt with 1/2 cup of granola and 1/2 cup of blueberries. Low-fat Greek yogurt tastes creamier and packs more protein than regular yogurt.
Sunday: Overnight oatmeal
Make breakfast in your sleep! Slow-cooked oatmeal is creamy and filling. Top cooked oatmeal with 1 tablespoon of raisins and 1/2 cup of fresh raspberries.
The key to actually eating breakfast is knowing what works for your teen. So experiment! You might veganize recipes using soy or nut milk, or you might want to stick to 1 quick recipe your teen can eat on the run. Even eating the same thing each day is better than no breakfast at all, so do what’s best for you and your teen.