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Lunch Planner
Healthy Mornings
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Healthy
Mornings
You have probably
heard that breakfast is the most important meal of the day
and it really is. Our bodies have fasted all night
and they need nutrients and energy to start the day off right.
Children especially need to eat a healthy breakfast to perform
their best and to continue with the growing and developing
that they do each and every day.
Eating a good breakfast has been shown to improve test scores
and concentration in children at school. Kids who eat breakfast
have better eye-hand coordination and are more likely to participate
in physical activity. They also tend to eat healthier overall
and if weight is an issue, it is important to note that those
who start the day with a meal tend to weigh less than those
who skip breakfast.
The type of fuel they put into their bodies is important.
High sugar, low fiber foods like donuts and pastries will
give them an initial jolt of energy, but then they will crash
mid-morning because of the large load of simple sugar.
Eating grains high in fiber and adding a protein source will
keep them full longer and prevent the quick rise and fall
in blood sugar and energy. It will also provide the nutrients
they need to do their best.
Have them choose an item from
each of the food groups below:
Grains:
1 whole grain waffle
2 small whole grain pancakes (3” diameter)
1 small whole wheat Tortilla (6” diameter)
1⁄2 cup Oatmeal
1⁄2 to 1-cup whole grain cereal (check serving size
on box)
1⁄2 large whole-wheat bagel
1⁄2 whole wheat English muffin
1 piece of whole wheat bread toasted
1 small whole grain muffin (2 1⁄2 ” diameter)
Fruit:
1⁄2 cup juice or 1⁄2 cup serving of whole fruit
Note: Recommended amount of juice per day is 4 oz for children
6 years and under and 8 oz for those 7 years and older. It
is always best to eat the whole fruit than drink the juice
of a fruit.
1 small banana (6 inches)
1 small apple
1⁄2 cup cut up fruit
1⁄2 cup or 16 grapes
4 oz fruit cup or applesauce containers (no sugar added)
1 small orange
1⁄2 cup mandarin oranges (fruit juice sweetened)
1⁄2 cup berries
Milk or Meat/Bean
6-8 oz low-fat or fat-free milk
1 scrambled egg
1 oz slice of turkey, chicken or ham
1 oz turkey bacon
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