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:
1. Hard boiled, scrambled or fried eggs
2. Nut butter and banana sandwich
3. Yogurt and granola and/or fresh fruit
4.Cottage
cheese and fruit
5. Milk and fruit smoothie
6. Frozen waffles with nut butter, fruit and honey
7.Flavored
milk (milk mixed with fresh fruit)
8. Trail mix ( dried fruit, whole grain cereal, nuts and seeds)
9. 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.
One or our favorite breakfast recipes:
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.
www.Americasdietitian.com
Brandi@abcdeatright.com
1. Guacamole- mash up a few ripe avocados, squeeze a half a lemon and add salt and pepper to taste. Dip your favorite chopped vegetables such as broccoli, carrots, red peppers, cauliflower. 
2. Skewered thinly cut chicken strips with cherry tomatoes and onion. Marinate the chicken overnight in balsamic vinegar, salt and pepper
