Boost Your Breakfast With Foods That Multi-Task

Boost Your Breakfast With Foods That Multi-Task


We've all heard the adage, ‘Breakfast is the most important meal of the day,’ but as a full-time foodie, I think all meals are important. Breakfast, however, comes after many hours without any nourishment, so it’s really important to start the day by putting your best food forward.

Breakfast FoodsA well-balanced breakfast doesn't only nourish our bodies…it also cultivates healthy minds. Did you know the score on your child’s test could be influenced by what’s in their cereal bowl1

Countless studies have shown that kids that start out the day with a super-fueled breakfast can face the hours that follow feeling a lot sharper and with more spunk. Skipping breakfast means that you’re skipping out on important nutrients for your body and instead, you’re welcoming fatigue and irritability2.

A missed meal could also lead to a larger mid-morning snack or an excuse to choose a high calorie lunch, meaning that a good breakfast could also help with weight control.

Breakfast doesn't have to be elaborate, baked, cooked or fussed over to be healthy. Just as we multi-task in our daily lives, try to choose foods that multi-task by providing several health benefits at the same time. 

The best way to accomplish this is by combining a medley of foods including those rich in protein (egg whites, eggs, almond butter, reduced fat cheese, low-fat or skim dairy products), whole grain carbs (high fiber cereal, whole grain bread) and healthy fats (nuts, like almonds.)

A simple bowl of whole grain cereal topped with fresh or dried fruit, almonds and low-fat or skim milk offers essential nutrients like calcium, potassium, vitamin D, and fiber. Americans don't get enough of these nutrients, according to federal nutrition surveys3

Those three nutrients – protein, whole grain carbs, and healthy fats – are like the three legs of a stool…they support and enhance each other while providing support for your body.

So whether it's at the table, in a car, or on the way to school or work, start your day with the meal that breaks your fast and provides energy that lasts.

Bonnie Taub-Dix, MA,RD,CDN

Bonnie Taub-Dix, MA, RD, CDN specializes in behavior and lifestyle modification providing guidance without gimmicks. She is a regular guest on national TV and radio shows and in the press, including the New York Times, Washington Post, USA Today, WebMD, CNN, CBS Early Show, and ABC’s Good Morning America and is a consultant to the Cartoon Network. She writes a weekly blog for USA Today and is a regular contributor to Her articles and interviews have appeared in Life, Health, Vogue, Fitness, Reader’s Digest,Martha Stewart’s Everyday Food, Prevention, and Men’s Health, to name a few. She has written chapters for textbooks, including Weight Management: A Practical Guide and The Entrepreneurial Nutritionist and is co-author of Kosher By Design Lightens Up. She lives on Long Island with her husband and three sons. Her newest book is, Read It Before You Eat It (Plume).

Twitter: @eatsmartbd


1. Taras H. Nutrition and student performance at school. J Sch Health. 2005 Aug;75(6):199-213. 

2. Giovanni M, Agostoni C, Shamir R. Symposium overview: Do we all eat breakfast and is it important? Crit Rev Food Sci Nutr. 2010 Feb;(50(2):97-9.

3. Office of Disease Prevention and Health Promotion. Website. Scientific Report of the 2015 Dietary Guidelines Advisory Committee Website. Accessed March 29, 2015. 



Balanced Nurition for Your Child