Breakfast is a very important meal for children. They have just fasted for eight to 12 hours and need to “refuel” for the day. That fuel needs to be healthy and not laden with sugars found in many fast food and processed breakfast foods options.
Many studies show that children who eat a healthy breakfast are:
- Healthier in general, keep their weight under control and have lower blood cholesterol levels Have fewer sick days Have reduced visits to the nurses office with a stomach ache Have higher math and reading scores Have increased attention spans, memory and improved behavior
- Children who eat breakfast are more likely than children who skip breakfast to consume foods with adequate levels of minerals, such as calcium, phosphorus, magnesium, and vitamins, such as riboflavin, vitamins A, C, B12, and folate.
- Children who skip breakfast do not make up for the missed calories at other meals with quality foods but, because they are over-hungry, will eat foods of lower nutritional value.
Breakfast Ideas
A mix of carbohydrates, lean protein and high fiber foods are the best choices for breakfast. The body will first use the carbohydrates as a source of energy; the protein will digest more slowly, providing energy for later, and the fiber will add a feeling of fullness and aids in digestion.
Some choices might include:
Carbohydrates: whole grain breads, bagels, cereals, waffles, pitas, tortillas, fruits and vegetables
Protein: low-fat dairy products, cheese, nuts, peanut or other nut butters, seeds, eggs, beans, and lean meats such as ham
Fiber: whole grain granola bars, muffins, bran, fruit, vegetables, nuts and beans
Plan Ahead
A healthy breakfast doesn’t have to be time-consuming and involved. A little preparation and shopping in advance will have you prepared for nutritious options.Stock your kitchen with healthy breakfast choices.
Prepare as much as you can the night before (gets dishes and utensils ready, cut up fruit, etc.).
Get everyone up 10 minutes earlier. Let kids help plan and prepare breakfast. Have grab-and-go alternatives (fresh fruit, individual boxes of cereal, yogurt or smoothies, trail-mix, granola bars) on days when there is little or no time to eat.
Smoothies can be a very nutritious and tasty breakfast. Following is a recipe your young child will enjoy
Orange-Pineapple Smoothie
Ingredients:
1 cup orange juice
2 cups pineapple chunks packed in their own juice, drained
1 banana
1/4 cup skim milk
2 Tbsp. honey
4-5 ice cubes
Place all ingredients in a blender and pur
