Healthy breakfast for kids: an essential part of the day
Eating breakfast is important for everyone, but especially so for children.
Breakfast is often called the most important meal of the day, although in our busy morning routines it is often easy to skip this meal.
Breakfast not only gives us the energy to start a new day, but breakfast is linked to many health benefits including improved performance and weight control.
Eating a healthy breakfast can help your child meet those growing nutritional needs as well as perform better at school. It has been estimated that 12 to 34 percent of school age children regularly miss breakfast.
The U.S. Department of Agriculture cites the following breakfast studies: Eating breakfast can help improve test scores as well as memory and attention span. Studies suggest eating a healthy breakfast improves brain function; essential for learning during those school years.
Children who eat breakfast are more likely to behave better in school; less likely to be tardy and get along with their peers than those who do not.
Children who eat breakfast on a regular basis are less likely to be overweight.
Those who eat a healthy breakfast tend to make healthier choices throughout the day and avoid overeating from mid-day hunger pains. Breakfast can positively impact a healthy weight.
It is important to have breakfast every day, but what we eat in the morning is crucial too. Choosing breakfast foods that are rich in whole grains, fiber and protein are essential in ensuring a healthy breakfast. Practical suggestions to make a healthy breakfast part of your morning routine: Stock your kitchen with healthy breakfast options (whole grain cereal, whole grain muffins; yogurt; fruit and vegetables; nuts; eggs; low fat diary or dairy alternatives and low-fat cheese) Prepare as much as possible the night before such as getting utensils ready and having the fruit cut and ready to go Have the children help
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plan and prepare breakfast. When children are involved in planning and preparing healthy meals (with age-appropriate tasks), they are more likely to try new foods as well as have a greater understanding of healthy foods to benefit them for a lifetime. Have "grab and go" alternatives for those morning short on time (fresh fruit, hard-boiled egg, yogurt, smoothies and trail mix) Morning meal doesn't have to be traditional breakfast foods; leftovers or a slice of vegetable pizza with a glass of low fat milk meets the needs of a healthy breakfast.
Skip the sugary cereals.
Opt for a cereal that has whole grains as the first ingredient and is low in sugar.
Healthy breakfast ideas: Peanut butter or almond butter on whole grain toast with a small bowl of fresh berries and low-fat milk.
Whole grain cereal with low fat milk and a banana.
Toasted whole grain English muffin with tomato slices and mozzarella cheese.
Smoothie (fruit and vegetable) with low fat yogurt.
Vegetable omelet with whole grain toast and fresh fr uit.
Helping your child to eat a nutritious breakfast today will build healthy eating habits for the future. Being a good role model is one of the best ways to ensure a healthy breakfast for the whole Family.
Healthy, kid friendly recipes can be found at The Academy of Nutrition and Dietetics website: http:// www.eatright.org/kids/ or www.choosemyplate.gov.
Please contact Womack Nutrition Care Division at 907-3438 for additional information.
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