« Be Safe While You Sweat…Outside. | Main | Fish During Pregnancy »
January 16, 2006
Breakfast: fast and healthy - is that possible?
We've been told our whole lives that breakfast is "the most important meal of the day." Is there really any evidence that supports this? In fact, there is.
The American Dietetic Association cites numerous studies that found children who ate a healthy breakfast "met their daily nutritional needs, kept their weight under control and had lower blood cholesterol levels." These children also "attended school more frequently, had a general increase in math grades and reading scores, increased attention, reduced nurse visits and improved student behaviors."
Conversely, children who skip breakfast are less likely to consume foods with adequate levels of minerals such as calcium, phosphorus and magnesium, and vitamins such as A, C, B12 and folate.
Getting kids to eat a healthy breakfast is often a challenge, when hectic morning schedules and sleepy bodies are at odds with each other. Kids' cereals, pastries, doughnuts and pre-made breakfast bars and drinks are convenient, but are usually loaded with calories, sugars and fats. Remember, a healthy breakfast doesn't need to be time-consuming and complicated. A good rule of thumb to follow is, include one item from at least three different food groups, and you're sure to be starting off well. Use your imagination - the possibilities are endless!
Here are some things to try:
whole-grain cereal with milk and an orange
low fat yogurt with granola and fresh fruit
a toasted bagel with egg and cheese
oatmeal topped with raisins and nuts
a banana dog (peanut butter and a banana on whole-grain bun or bread)
a breakfast taco (shredded cheese on a torilla, foldin in half and heated in the microwave, served with salsa)
a morning pizza (toasted English muffin with pizza sauce and melted cheese)
cream cheese and fruit sandwich on whole-grain bread.
Yogurt and berry smoothie with a muffin
French toast with sliced apple or banana topping
Cottage cheese warmed in a wheat pita with chopped veggies
Here are some other ways to make morning meal preparation easier:
Set the breakfast table the night before, even if it is only for cereal and juice.
Keep pancake or waffle batter in the refrigerator, ready to pour on the griddle.
Make homemade muffins or breakfast bars on the weekends, and store in the freezer, ready to warm in the microwave.
Reheat leftovers - they're not must for dinner anymore!
Let your children know why breakfast is so important, and how it will make a difference in how they do in school. Make eating a healthy breakfast every day a family goal, and enlist your children in helping to meet it. Even young children can take responsibility for feeding themselves a simple meal each morning. They'll feel and perform better, and establish a healthy habit that will last a lifetime. Breakfast really is the most important meal of the day.
Posted by Lisa at January 16, 2006 09:13 AM
Trackback Pings
To send a trackback, use this url. If you know anything about this subject, please post a comment.
Comments
Good site, good blog, thank
Posted by: Devid at April 29, 2006 02:38 AM