Submitted by IronKids fan, Ely Kettle. Holistic Nutritionist and owner of Easy Peas, a nutritional consulting company. Between juggling life with a rambunctious toddler & chocoholic husband she loves to learn about food & power of healthy eating. She created Easy Peas to help people learn that even simple changes can make a difference. Visit www.easypeas.ca for more info check out her blog!@ateasypeas on Twitter.

I’m sure you’ve already got this drilled into your head; breakfast is the most important meal of the day. It’s been the slogan of schools, nutritionists and weight loss coaches for ages. We already know that people who consume a healthy breakfast tend to consume less calories throughout the day and have a higher metabolism. But what about kids? 

Research after research has come back to show that kids who eat a healthy breakfast benefit in multiple ways: it’s been proven to not only help kids achieve better academically but to reduce behavioral problems as well. Not to mention that breakfast is a fantastic chance to reinforce healthy eating habits for your little brood. 

But we’re not just talking about any old breakfast here. Please put away the sugared pastry puffs and the sweetened cereals. A spike in blood sugar early in the morning not only contributes to aggressive behavior and the inability to concentrate but will also result in a major dip in blood sugar mid morning and that’s just bad news all around. Low blood sugar will make your kids tired, cranky and craving a sugar rush like there’s no tomorrow. That rollercoaster makes it really hard to learn anything.

Want some healthy ideas that take 15 minutes or less that kids can help make? Try these:

• My favorite all star breakfast: oatmeal! I buy organic quick cooking rolled oats and cook it with milk instead of water for extra protein and to make it nice and creamy. It’s done in 5 minutes and then have your kids help chop us and add extra ingredients. Half a cup of fruit, a teaspoon of flax seeds, a teaspoon of chia seeds and I sprinkle it with cinnamon to help digestion. Can you say yummy?
• Veggie omelets! What better way to make sure you’re getting enough vegetables in your kids then to throw them in an omelet? Broccoli and red onions are my favorite but you can try anything from zucchini to orange peppers to tomatoes! If you’ve got to head out the door right away, serve it as a wrap on whole grain tortillas. 
• Really on the go? Take one or 2 hours during the week/weekend to bake some healthy muffins with your kids using applesauce instead of oil, whole grain flour and fresh seasonal fruits and vegetables. You can add pumpkin, sunflower or sesame seeds for extra nutrients and flavour. Great for those mornings where everyone slept in a little too long.
• Are they just not hungry in the morning? Give them a healthy shake. Freeze some fruit (strawberries, raspberries, blueberries, mangoes etc…) when they’re in season. I put about a cup of frozen fruit in a blender with half a banana and top it with vanilla almond milk. Blend until smooth. Feel free to blame me if your kids ask for this all the time.

Give your kids the nutrients their brain needs to function and the energy to last through classes, recess and after school activities by making sure they’re get a good start every morning. And while you’re at it, eat something healthy too!