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  • Date :
  • 8/28/2010

Healthy breakfasts give kids a boost

types of bread

Starting off the morning with a healthy breakfast is just one of the ways parents can ensure their children are getting off to a good start each and every day. Skipping this important meal can make kids feel tired, restless, and irritable throughout the day, and can result in an increased inability to focus and pay attention at school.

Children who lack proper nutrition and are constantly hungry are less likely to be successful in school than children who are given a well-balanced diet. This may seem like a simple enough concept, but the truth is that many parents, usually due to financial struggles and time limitations, are falling short in providing their child with proper daily nourishment.

According to Health Canada, a child’s poor eating patterns can contribute to chronic health problems, such as cardiovascular disease, diabetes, cancer and osteoporosis, later in life.

Giving your children healthy alternatives and teaching them the importance of a good diet and physical activity are essential in setting them up for a life of happiness and academic success.

Choosing breakfast foods that are low in sugar, but rich in whole grains, fiber, and protein will help boost your child’s mental stamina, concentration, and energy levels. Foods such as fresh fruits, bran muffins, whole-grain waffles, and omelets are ideal, but not always practical when rushing around in the morning.

On days where time is limited, make sure you have healthy breakfast options on hand such as yogurt, smoothie mixes, granola, and oatmeal. These meals are quick and easy to prepare, and will give your child the nutrients they need to start the day off right.

---Essential breakfast nutrients

Carbohydrates: whole-grain cereals, brown rice, whole-grain breads, muffins, fruits, and vegetables. Though most of us picture breakfast as a meal of pancakes and cereal, don’t be afraid to use leftover items from last night’s dinner, for breakfast in the morning.

Protein: low-fat or nonfat dairy products, lean meats, beans, eggs, nuts, and seeds.

Fiber: whole-grain breads, waffles, pancakes, cereals, rice, bran, and a variety of fruits and vegetables.

----Meal Ideas

Take a whole grain tortilla and spread on some peanut butter and chopped up banana. Roll it up like a burrito and give it to your child with a glass of milk and some yogurt.

A cup of yogurt topped with fresh blueberries and granola.

Slice open a whole-grain pita and fill it with cooked egg whites, cheese, and tomato.

A homemade smoothie of plain vanilla yogurt and whatever fruits your child likes. Pair this with a few slices of whole-grain bread and a little drizzle of honey.

Bran muffins with a cup of fresh fruit.

Cooked oatmeal with a sprinkling of cinnamon and a cup of fresh berries.

An English muffin topped with lean turkey breast, low fat cheese, and scrambled eggs.

Source: ehrantimes.com


Other links:

How many fruits and vegetables should my kids eat each day?

What You Should Know About EATING DISORDERS

Keeping Your Childs Teeth Healthy (Part 1)

Keeping Your Childs Teeth Healthy (Part 2)

Keeping Your Childs Teeth Healthy (Part 3)

How much milk or juice should kids drink?

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