Wednesday, March 2, 2016


Image result for breakfast

"Children are our most valuable resource."  

              --Herbert Hoover, 31st President of the United States

When we teach kids about healthy eating, we always include a class about breakfast. When we teach a class for parents, we always ask, "What did you have for breakfast today?  Was it a good example for your children?" 

The first meal of the day when you “break the fast” after a night of sleep should give your body and brain the energy to start the day feeling vibrant, alert, and alive.  It should contain foods that will not cause your blood glucose and insulin levels to spike excessively high.  After all, what goes up must come down.  When kids are allowed to eat highly processed carbohydrates for breakfast, such as Honeybuns, Sugar Smacks, or instant oatmeal, they turn into little yo-yos of human energy.  Processed and refined carbohydrates cause extreme highs and lows in blood sugar and insulin which have been shown to lead to overeating.

Here are 3 delicious ideas for you and your kids to start the day right:
  • Eggs and fresh, seasonal fruit (my favorite Sunday morning breakfast: a Portobello mushroom omelet with half a grapefruit or a dish of fresh strawberries)
  • Steel cut oats with nut milk, pecans and dates or raisins 
  • Pinto or black beans, avocado and fresh lime juice (don’t forget the Crystal hot sauce!)

Kids need good breakfasts to power their minds for learning and provide long-lasting energy for their bodies.  Guess what?  Parents need the same thing!  Using these breakfast ideas will go a long way to helping your kids stay at a healthy weight and teach them the importance of eating a good breakfast.  Bon appetit! 

In gratitude,
Nancy Heinrich

Founder, Growing Healthy Kids, Inc. 

PS-To schedule GROWING HEALTHY KIDS IN THE KITCHEN classes for your organization, please send an email to  Thanks!