September marks Better Breakfast Month, a reminder that nutritious morning fuel is still important. Breakfast improves concentration, boosts energy, and sets a healthy tone for the rest of the day. Additionally, recent research suggests that a healthy breakfast habit is good for our brain, and can even help prevent future cognitive decline.

But busy households know the challenges in setting, and keeping, a healthy breakfast routine: Multiple household members with different schedules can be chaotic. Throw picky eaters into the mix and pulling off a healthy breakfast on weekdays can feel like a task for a superhero. Before giving in to what may seem impossible, try a few strategies to help you be your household’s breakfast hero.

Build a Better Breakfast

The best breakfasts include protein as the star, along with whole grains/fiber and healthy fats. These nutrients keep hunger at bay and help maintain focus – and resist snacking – until lunchtime. Aim for options like:

• Whole grains: Oatmeal, whole-grain toast, or low-sugar cereals.
• Protein: Eggs, nut butters, Greek yogurt, or cottage cheese.
• Fruits and veggies: Fresh, frozen, or dried fruit, or even spinach blended into a smoothie.

Try combos like a peanut butter and banana wrap, a yogurt parfait with berries and granola, or scrambled eggs with toast (or avocado toast) and fruit.

Appealing to Picky Eaters

Getting the picky eaters involved in the menu could moderate breakfast battles:

• Offer choices: Let them pick between two healthy options each morning.
• Use fun shapes or colors: Cookie cutters can turn toast into fun shapes, or try your hand at pancake art.
• Blend it up: Smoothies can sneak in fruits, veggies, and protein powders without protest.

Remember, too, that any healthy food can transform into breakfast cuisine. Pair last night’s fish or chicken breast with a whole wheat taco or sandwich bread – those meats are better options than the traditional ham and bacon. Even leftover pizza can serve as an occasional quick and easy breakfast option, and is healthier than many packaged breakfast cereals.

Prep for Breakfast Success

Treat your family to more relaxed mornings with some planning and preparation:

• Batch cook on weekends: Make a tray of egg muffins or whole-grain waffles to reheat during the week, and prep overnight oats to grab and go.
• Assemble grab-and-go kits: Pre-pack snack boxes with cheese cubes, lean meats, boiled eggs, fruit, and whole-grain crackers.
• Keep it simple: Have boiled eggs handy in the refrigerator all week; a banana with peanut butter or a hard-boiled egg with toast can be ready in minutes.

Remember, breakfast doesn’t have to be elaborate, just nutritious and consistent. Be the superhero of your morning kitchen and begin a better life of breakfast benefits!