Research shows children and adults need breakfast to keep their bodies healthy. So why is it still so hard to fit a healthy breakfast in every day? All you need is 10 extra minutes each morning to prepare a healthy breakfast for your family and yourself. If you are too tired to decide what to eat in the mornings, prepare breakfast the night before by setting out the ingredients and any necessary instructions. To break the habit of sugary breakfast foods, avoid buying them in the first place. Secondly, try offering your kids non-breakfast food that they already like such as smoothies or leftovers from the night before. You can also try getting them involved in the food preparation process.

If you are not quite sure what is considered a healthy breakfast, just remember you want a meal with fiber, whole grains, and lean protein. Your plate (or bowl) should be rich in vitamins, minerals, and/or good fat. For many kids, sugary drinks like juice and soda can add empty calories (calories with no nutrients) to their diet. Instead of serving fruit juice, offer a piece of fresh fruit instead. If your kids refuse to give up their fruit juice, stick to a four-ounce serving.

Here are some meal ideas to get you started:

• Scrambled eggs with sautéed vegetables (bell peppers, onion, and garlic)
• Breakfast burrito: whole grain tortilla, scrambled eggs, low-fat cheese, turkey bacon, and sautéed vegetables
• Whole wheat English muffin with natural peanut butter and sliced bananas
• High fiber, low sugar cereal (Kashi has great options), low-fat or fat-free milk and sliced strawberries
• Smoothie: low-fat vanilla Greek yogurt, frozen berries and a handful of fresh spinach
• Plain oatmeal, spoonful of peanut butter, cinnamon, and sliced strawberries or blueberries all mixed together