The Fall season is in full swing. School, sports, temperatures falling, colors changing, and Halloween and Thanksgiving decorations appearing. I find myself expecting each season to have the same flow as the year before, but each one is unique. A new routine evolves each year. These changes are exciting because a shake-up in routine is fun, but they are also sometimes a bit overwhelming. How do our healthy eating habits fit into the new patterns?
One way that I cope with the changes is to refocus on the basics as the shcedule flow changes. Starting each day with a healthy breakfast is critical to a smooth schedule in our home. Like most families, our morning routine is hectic – getting ready for work and school. I like quick, simple, and light breakfast menus so we are not sluggish through the morning. We have basically the same breakfast all week so our morning routine remains as structured as possible and some modification on the weekend when we have a little more time. We like to include some warmer options as the temperatures fall.
What are the building blocks of a healthy breakfast? Some lean protein for sustained energy through the day, complex carbohydrates to fuel the brain, and dairy. Maintain a target of 250 – 350 calories or just under one-third of your total calories for the day. A couple of weekday menu options we enjoy are oatmeal with some fruit or berries and orange juice, or a one-egg omlette with cheese, a slice of wheat taost and a glass of milk.
Starting the day with a healthy breakfast ensures a steady energy level through the morning and alertness to tackle tasks as they arise. It also helps kids focus at school and absorb what they are learning.
What is your favorite fall breakfast? Share in the comments below or join our conversation on facebook.
