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So now that I know why it's important for my weight-conscious daughter to eat breakfast, what are some things I might get her to eat?

Since many teens would rather have 10 minutes of extra sleep than allow time for breakfast in the morning, think “grab and go” and “fast and easy” when it comes to morning food choices. But that obviously doesn’t mean donuts, Danish, or toaster pastries when we’re talking healthy weight management. The ideal breakfast for [...]

by Anne Fletcher

Since many teens would rather have 10 minutes of extra sleep than allow time for breakfast in the morning, think "grab and go" and "fast and easy" when it comes to morning food choices. But that obviously doesn't mean donuts, Danish, or toaster pastries when we're talking healthy weight management. The ideal breakfast for filling a teen up without giving her a lot of unnecessary calories would include high-fiber, whole grain foods (such as hot or cold cereal with at least 3 grams of fiber per serving—5 or more grams is even better), a good source of protein (such as milk, yogurt, reduced-fat cheese, or an egg), and whole fruit.

Here's a list of fast and easy ideas, some of which can be at least partially set out the night before and some that even can be eaten en route to school, on the bus, or in a car:

• Whole-grain, low-sugar cold cereal (pay attention to portion sizes on the box), sliced banana, nonfat milk
• Oatmeal packet made with milk instead of water, grapes
• String cheese or yogurt (in a cup or tube), whole grain crackers, apple
• Nonfat milk, whole-grain toast spread with a light coating of peanut butter, clementine or orange
• Yogurt drink (made with no-calorie sweetener), ounce of nuts, fruit cup (packed in juice, not syrup)
• Whole-grain frozen waffles, topped with light syrup and berries, milk
• Hard-boiled egg, whole-grain breakfast bar (choose ones that are low in fat and have at least 2 grams of fiber), pear

If your teen isn't hungry in the morning, some schools do allow kids to bring along a midmorning snack. So think about which of the options above are transportable or how to make them that way. For instance, taking dry cereal in a small plastic bag (perhaps mixed with a few nuts) or freezing yogurt in a tube so it thaws by mid-morning.

Also, don't just think traditional breakfast foods in the morning. For instance, there's nothing wrong with a slice of leftover pizza (ideally, made with reduced-fat mozzarella) or a turkey sandwich (on whole-grain bread with reduced-fat mayo).

Finally, if the time crunch is not too high in your household, one of the best ways to get your kids to eat breakfast is to join them. Nothing beats being a role model and getting the day off to a good start with some healthy family conversation.

Anne Fletcher, MS, RD, is the author of Weight Loss Confidential: How Teens Lose Weight and Keep It Off – And What They Wish Parents Knew and Weight Loss Confidential Journal: Week-by-Week Success Strategies for Teens From Teens (Houghton Mifflin)

Photo By: lepiaf.geo

  Published November 20, 2009