Friday, August 5, 2011

Breakfast basics

I wanted to post exerts from this weeks newsletter because it is such an important part of healthy eating for kids! If you don't get our newsletter make sure and sign up for it at ABCD Eat

Breakfast Basics

Do you eat breakfast? Do your kids eat breakfast? Studies have shown that children are more likely to eat breakfast when their parents eat breakfast. Sometimes parents are short on time and tend to skip breakfast as a habit. This habit leads to a day full of trying to catch up to achieve a better diet and higher energy level.

If we break down the logistics of breakfast we see that it has been roughly 8-12 hours overnight without food and now the day is about to begin. A long day of work or school is ahead, and it will be at least 3 hours until lunch. The body needs to refuel and get ready to face the day with a strong start. Breakfast provides the body with energy needed to sustain activity throughout the day. Without breakfast the brain and muscles may not have the energy that is needed to meet peak performance.

Research has shown that kids that do not eat breakfast have poor concentration and problem solving ability. Those that start the day with breakfast usually meet their protein, calorie and vitamin requirements throughout the day which leads to a more balanced diet. So start the day off right and remember...

Breakfast is the most important meal of the day!

Here is a quick list of 15 Breakfast ideas: Hard boiled, scrambled or fried eggs; Nut butter and banana sandwich; Yogurt and granola and/or fresh fruit; Cottage cheese and fruit; Milk and fruit smoothie; Frozen waffles with nut butter, fruit and honey; Flavored milk (milk mixed with fresh fruit); Trail mix ( dried fruit, whole grain cereal, nuts and seeds); Cheese sandwich; Cereal with milk; Banana with nut butter; Pancakes made with bananas and flax seed; No cook muesli (see recipe below); Granola bars, nut bar or low sugar breakfast bars and milk; Oatmeal with raisins or frozen blueberries.

What do you serve your family for breakfast? Blog with us and share your favorite idea and see what others are saying on ABCD's blog.

No Cook Muesli

1 cup plain nonfat or 2% yogurt

1 cup quick oats

1/2 cup slivered or chopped nuts

1 Tablespoon flaxseed

1 Tablespoon honey or syrup

1 cup fresh berries or a banana

In a blender combine the yogurt, oats, flaxseed and honey. Blend until the oats and nuts are in small pieces (about 30 seconds), then divide the muesli among 3 bowls and top with berries or bananas.

A quick and cool alternative to hot oatmeal.

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