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back to school: omega-3s for breakfast

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Hiiiii! It’s September (I don’t even know how that happened) and I’m deeming it back to school month! All of my posts this month are dedicated to getting your kids and family off to a nutritious start to the school year.

Today we’re talking omega-3s for breakfast, and we’ll also be covering packed lunches, nutritious snacks, and the easiest slow cooker meals for busy weeknights. Sound good? Good.

How to start your day with omega-3s.

So why the focus on omega-3s?

Quick lesson: Our body needs omega fatty acids, and it can’t make them on its own, so we have to get them through our diet. Omega fatty acids (3,6, and 9) are all considered healthy fats, but our ratios of omega-3 and omega-6 are off. We consume far too much omega-6 (most frequently in the form of sunflower and soy oil) and not enough omega-3. Ideally the ratio would be as even as we can get it, but most Americans have a ratio of 15-30:1, so it’s why there is such a focus on the omega-3 fats being the BEST!

Our bodies – and especially our brains – rely on these fats to function properly, fight inflammation, prevent a number of chronic diseases, and more.

So where can we get omega-3s?

Some of the best sources of omega-3 fats are fatty fish (like salmon, trout, halibut, sardines) and various seeds and nuts (like flax, hemp, chia, walnuts). It’s ideal to include omega-3s from a variety of these foods, on a regular basis.

Here are five breakfasts to get your kids off to an omega-3 rich start to their day. (And don’t worry, no salmon for breakfast! ;))

Omega-3s for Breakfast:

How to start your day with omega-3s.

Yogurt Parfait with Chia Seeds. Layer plain greek (full fat) yogurt, fresh berries, a drizzle of honey, and a hefty sprinkle of chia seeds.

How to start your day with omega-3s.

Veggie Scramble. Scramble eggs that have been fortified with omega-3s with some veggies and serve with a side of sprouted or whole grain toast.

How to start your day with omega-3s.

PB & J Smoothie. This smoothie is filling enough for a meal, and covers all of your nutrition bases. Protein, fiber, and healthy fats in the form of omega-3s from ground flaxseed! Breakfast on-the-go is ready for a busy morning.

How to start your day with omega-3s.

Walnut Oatmeal. Oats are a fantastic (and really affordable) wholesome and filling breakfast. Top with a pat of grassfed butter, sprinkle of brown sugar, and a small handful of walnuts. It tastes decadent, but is packed with nutrition.

How to start your day with omega-3s.

Supplement. Hey! Sometimes breakfast isn’t what you want it to be – and that’s ok. We totally use fish oil supplements at our house. With fish oil supplements, you definitely want something high-quality and nordic naturals is one of my favorite brands. You can find liquid and gummies.

Think you can incorporate some of these omega-3 foods into your breakfasts? 

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  1. Shalini

    Healthy breakfast is really important to start a fresh day. I often use chia seeds when I have no mood for Salmon fish, so i would like to try Yogurt Parfait with Chia Seeds. Thank you for sharing!!