Why Eat Breakfast? Breakfast is more important than you might think, and there are health benefits for adults as well as children. Children who eat breakfast are more likely to
- Meet daily nutrient requirements
- Concentrate better
- Have better problem-solving skills
- Have better hand-eye coordination
- Be more alert
- Be more creative
- Miss fewer days of school
- Be more physically active
Children who grow up having a balance of protein, complex carbohydrates, fiber, and a small amount of fat for breakfast are more likely to enjoy the benefits of a healthy diet for the rest of their lives. They will also feel full longer thus being able to concentrate better at school. Parents who sit down for breakfast with their children may also see health benefits for themselves, including:
- Eating more vitamins and minerals
- Eating less fat and cholesterol
- Have better concentration and productivity throughout the morning
- Controlling their weight
- Have lower cholesterol, which may reduce your risk of heart disease
|
Easy & Healthy Breakfast Ideas!
Here's what forms the core of a healthy breakfast:
- Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.
- Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.
- Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
- Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.
Dry cereals can be a good choice, you just have to look carefully at the nutrition facts. Choose one with at least 3 grams of fiber per serving; and note that the serving size can vary from box to box. Sugar is not a deal breaker, choose a sugar free cereal and put a teaspoon of sugar on yourself or choose one with less than 5 grams of sugar. Some good choices are original Cheerios, Kashi go lean, and Quaker Life cereal.
Here are some other specific examples of healthy breakfast options: - Cooked oatmeal topped with almonds or dried cranberries
- A whole-wheat pita stuffed with hard-boiled eggs
- A tortilla filled with vegetables, salsa and low-fat shredded cheese
- A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ
- Whole-wheat crackers with low-fat cheese or peanut butter
- A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
- Multigrain pancakes with fruit and yogurt
- A whole-grain waffle with peanut butter
- Egg omelet with vegetables (use more egg whites than yolk)
Don't have much time in the morning? Prepare everything you might need the night before and get out the bowls and spoons, or plates. If you are making a smoothie put all the ingredients in the blender cup and leave it in the refrigerator overnight. Frozen fruit will even thaw out and be ready to blend and serve in the morning.
|
|
Reasons To Eat Whole Grains
Whole grains are good for you and keep you full longer helping you to get more vitamins and minerals in your diet and they can even help in losing weight.
Whole grains are also naturally low in fat and can even help lower the risk of heart disease, diabetes, certain cancers, and other diseases.
Examples of whole grains include: - Barley
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Millet
- Oatmeal
- Popcorn
- Whole-wheat bread, pasta or crackers
- Wild rice
It is not always easy to tell if a product has whole grains in it so be sure to check the labels. There are some brown breads that are brown because of added color and there are also some white breads that are actually made with whole grains. Kids may be less reluctant to eat whole grains if they don't realize they are eating them such as white whole wheat breads.
|
|
Good luck with eating healthy, it is never too early or late to get started. For more information check out the Mayo Clinic website they have some great information. www.mayoclinic.com
Sincerely,
KJ Gillanders
Island Children's Montessori School |
|
|
Weekly Lunch Ideas
| |
Check out the bulletin board outside the classroom each week for a new idea!
|
| Featured Recipe | |
Fruit Smoothie
| |
Add 1 C thawed berries
1/2 banana
2 Tbsp ground flax seeds
1/2 C yogurt
Optional: quick oats
greens powder(added vitamins)
fish oil, or protein powder.
Blend in blender, may need to add a bit of water or milk if smoothie is to thick.
|
|
|
