SMArt Kids Eat Breakfast

| Posted On Oct 20, 2015 | By:

SMArt breakwichesBack to school mornings too busy for you? No time for a healthy breakfast? Well, the reality is that skipping breakfast can be a bad idea and can actually lead to weight gain, not weight loss. But don’t swing by the drive-thru for an Egg McMuffin, a Dunkin Donuts egg wrap or Burger King’s Double Croissan’wich – instead make a healthy delicious egg sandwich at home, thanks to the recipe below from our SMArt Kid’s nutritionist, Linda Germaine Miller.

Our new group of SMArt Kids at Burlington planned, prepped and cooked their egg muffin sandwiches in just minutes. The sandwiches were healthier, lower in fat and calories, and, we would argue, tastier than the drive-thru versions! Doesn’t it look simple yet delicious? Here’s how it’s done:


(Serves 4, serving size: 1 sandwich)

 ¼ cup reduced-fat mayonnaise
2 teaspoons Dijon mustard
4 English Muffins (whole wheat)
4 eggs (beaten)
1 cup diced extra-lean ham
¼ cup finely chopped red pepper
¼ cup finely chopped green onions
¼ cup shredded, reduced-fat sharp cheddar cheese

SMArt muffin

SMArt eggs

SMArt ham and cheese

At our first SMA of the school year, we reviewed the importance of eating a healthy breakfast. First, some realities about breakfast:

Yet we know eating breakfast does the body good:

While we all have plenty of excuses for why we miss breakfast and ignore the most important meal of the day, here are some ideas to fit it in:

As part of our healthy breakfast discussion, we reviewed our SMArt Kids’ goals as well as Keeping “MyPlate” in mind with breakfast and in fact with every meal is critical to being a SMArt kid. It reminds us that 50% of our plate should be fruits and veggies, while only a small serving should be whole grains and protein. Refer to the website for more details and tips that you can use at home.

Breakfast won’t be the only topic we tackle this year. Check back in to hear about what we learn over the next few SMAs. In the meantime, try our breakfast sandwich and stay SMArt!

Brittanny Boulanger, MD

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About Dr. Brittanny Boulanger

Joined Harvard Vanguard: 2005 Undergraduate School: Dartmouth College, Hanover, NH Medical School: University of Massachusetts Medical School, Worcester, MA Internship: Golisano Children's Hospital, Rochester, NY Residency: Golisano Children's Hospital, Rochester, NY Board Certification: Pediatrics Hospital Affiliations: Children's Hospital, Boston, MA; Winchester Hospital, Winchester, MA Clinical Interests: Newborn medicine and adolescent medicine Personal Interests: Running, soccer, hiking, skiing, travel and spending time with her two young children.

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