KIRSTEN LUPINSKI: Yes, breakfast really is that important

For those of you who think I am going to give you a pass on eating breakfast, you are out of luck. Yes! Breakfast is important and, as the old saying goes, “the most important meal of the day.”

This really is true for everyone. There are numerous benefits to eating breakfast, such as increased energy, improved concentration, better behavior and for kids, improved grades and attention. If you think about sending your kids out the door without breakfast ,think twice. They probably haven’t eaten since dinner last night (12 hours ago) and then won’t eat for another four hours at lunch, this truly impacts their ability to focus in school which in turn will affect their overall performance and grades.

We (me included) have so much going on between the time we wake up and the time we leave the house in the morning that it is easy to see how breakfast can be overlooked or if we grab something quick may not be the best option. There are many ways we can ensure the entire family gets a quick and healthy breakfast to start the day off right. If you truly are pressed for time and just need to jump in the car grab some fruit, whole grain cereal, yogurt, whole wheat crackers, frozen whole grain waffles or toast or even string cheese. All of these will provide you with energy to start your day on the right foot.

If you do have the time and to prepare a healthy and nutritious breakfast in the morning, I have a few yummy and tasty recipes for you this month and maybe the next 2!

If your kids are like mine, one of the things that they will eat for breakfast, lunch, and dinner are scrambled eggs and pancakes. There are many ways to add some veggies and/or fruit to these 2 foods and as I just said they make super breakfast ideas (but can also be used as “breakfast for dinner”).

Scrambled Eggs: I am sure you all have your own way of making scrambled eggs, but just in case this is my go-to:

6 large eggs, 2 tablespoons of milk and simply blend with a fork. Pour into a medium skillet (sprayed with cooking spray) and cook until done.

Then comes the time to be creative… This is where your kids can use their imagination and you can add some veggies into the mix. A few ideas are;

• Cheese (this is truly my kids love): Add ¼ cup of shredded cheese to the egg mixture; you can use any kind of cheese that you like (mozzarella, goat cheese, cheddar, Monterrey Jack, Colby, American, feta).

• Vegetables: Mix in 1/4-1/2 cup of vegetables. A few suggestions are tomatoes, zucchini, spinach, broccoli, mushrooms, asparagus or any other veggies your kids like. I usually cook the veggies first, you can sauté or steam them and then add to the egg mixture and blend before putting in skillet;

• Ham and Cheese: Add diced ham and your choice of cheese;

• Fresh herbs: You can virtually add any fresh herbs that you like or have around the house.

These are just a few suggestions, but you can add anything that you like to the egg mixture and blend before you put it in the skillet to cook.

Eggs are an excellent source of protein that are not only quick and easy, but can be the base to add other healthy and nutritious foods, too. I hope you enjoy your eggs any way!

P.S. You will have to wait until next month for some fun and healthy pancake recipes!

Kirsten Lupinski is an assistant professor at Albany State University in the Department of Health and Human Performance. She has a bachelor’s of science in nutrition from the University of North Carolina, a master’s of science in health education from the University of Kentucky and a doctorate in education from the University of Cincinnati. She has worked in the health education field in various capacities (corporate health, community health, college health and wellness and university education) for more than 17 years. She and her husband have three young children (8-year-old twin boys and a 5-year-old girl).