Breakfast Tips for Parents
Published September 29, 2011
The following article was written by WCS Health and Wellness Specialist Ken Brooks
For kids and teens, a morning meal is especially important. Breakfast prepares children to meet the challenges of learning. Breakfast eaters have higher school attendance, less tardiness and fewer hunger-induced stomach aches in the morning. They concentrate better, solve problems more easily and have better muscle coordination. Kids who eat breakfast are less likely to be overweight, too.
If kids use the excuse of not being hungry, start them out with a light bite — perhaps toast with peanut butter and a glass of milk. Send with them a nutritious mid-morning snack like yogurt, cheese or a bagel with a piece of fruit.
Make breakfast fun by planning it with your child. If your child doesn't like traditional breakfast foods, don't worry; breakfast can be any food they like, even a slice of pizza. Creating a healthy and flavorful pizza with a variety of healthy toppings (such as spinach, green peppers, tomatoes, mushrooms, zucchini, onions and broccoli) is a way to meet two important nutritional goals; eating breakfast and adding more vegetables to a person’s diet. Check out the USDA’s new MYPLATE TOOL for more food tips and food resources.
To have a healthy breakfast each day, choose one item from three of the four food groups; fruits and vegetables, grains, dairy and protein.
Traditional options include – fresh fruits and vegetables, 100 percent fruit juice without added sugar, whole grain rolls, hot or cold whole-grain cereals, low-fat bran muffins, crackers, melba toast, skim milk, low-fat yogurt cups, low-fat cheeses (cottage and natural) or hard-boiled eggs.
Nontraditional items include fresh fruit topped with low-fat yogurt and crispy whole-grain cereal, vegetables/salsa/low-fat shredded cheeses wrapped in a tortilla, a smoothie blended with exotic fruits, low-fat yogurt with a spoonful of wheat germ, whole wheat crackers with low-fat cheese, a microwaved potato topped with broccoli and grated Parmesan cheese, peanut butter spread on a banana, lean slices of meat or poultry.
For a healthy breakfast on the go, munch dry, ready-to-eat cereal (choose one high in fiber and lower in calories) with a banana and drink low-fat or skim milk.
For information on the WCS Coordinated School Health initiative and more health resources please visit http://www.wcs.edu/csh/homepage.htm.
Sources: ADA and Tennessee Department of Health