Although eating breakfast daily is important for health reasons, it also helps students learn more, get better grades and even have a better shot at winning more free cash for college. What kids eat at breakfast matters. A sugary cereal, breakfast bar or blender smoothie masquerading as healthy food just won’t work.
Each meal should contain different types of nutrients. Protein is an important one as it enhances concentration, learning and memory. In other words, eating protein makes it easier to understand what students are learning and to remember it. How much protein they need varies by age, body weight, gender and amount of exercise they get in a day.
One food that's simple to make is eggs. One egg will provides 14% of the daily recommended amount of protein. They’re easiest to add to breakfast of all the different kinds of foods that contain protein (fish, lentils, chicken, black beans and others). They can even be made in advance.
1. Decide how many days each week you want to add an egg to your breakfast and multiply that number by how many people will be eating them. The more eggs, the bigger the saucepan you need.
2. Place them in a single layer in the pan. Put enough cold water into the pan to cover the eggs with one inch of water. (The greater the number of eggs, the more water needed.)
3. Turn the heat up to high, and let the water come to a boil.
4. Turn the heat off, and let the pan sit on the hot burner for ten to twelve minutes. (It’s okay to cook them longer. It just makes the yolk harder.)
5. Use the lid to hold the eggs in the pan, and pour out the water into the sink. Run cold water over the eggs to stop them from cooking.
6. After they’ve cooled off, you can put them in a bowl and keep them in the refrigerator.
7. Peel and eat one each morning along with your cereal or other breakfast foods.
This isn’t the only way to add protein to your breakfast, but it’s the easiest way and is very low cost. Don’t forget to add a wholesome (low sugar) cereal or oatmeal, a piece of fresh fruit and a glass of milk (if not lactose intolerant), and you have a complete breakfast.
It may seem like a waste of time to eat breakfast each morning, but the brain needs food to function properly. So do students.
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