Breakfast: Keep it Simple!
Posted: November 1, 2012
Keeping hunger pains away and concentration level up is most important for those of us who are in school, learning or at work. Nutrients like simple carbohydrates enter the body quickly and tend to be used up quickly. For example, foods like candy, juice, soda, pastries and white breads will digest quickly and hunger pains will quickly set in.
When hunger pains set in our concentration lowers and we begin to drift away; or in the case of our children, they will be unable to sit in the classroom with attentiveness. Protein and whole grain rich foods keep the hunger pains away.
For breakfast, we should offer at least one-third of daily protein needs to our children. Many times breakfast consists of mostly carbohydrates. For example, juice, a waffle and syrup would all be carbohydrates. Changing the juice to lowfat milk and syrup to peanut butter will improve the protein content quite a bit.
When parents take the time to eat with their children in the morning, it models good breakfast actions. The more times we eat together, the healthier we eat and of course do our best at school!
Even if it is only for five minutes, it is a time to discuss the day and find out what everyone’s schedule is!
How much protein does food contain? Here is a short list. Read the food label if you do not find your food item listed below:
1egg - 6 grams (protein is mostly in the white, not the yolk)
¾ Ounces of cheese - 4 grams
2 Tablespoons of peanut butter - 7 grams
1 cup of milk, whether it is low fat or whole milk -8 grams
Here are some key foods to include both in you and your child’s
- Whole grain breads with peanut butter and a glass of low fat milk
- Grilled veggies leftover from last night’s dinner; broccoli, tomatoes, mushrooms, topped with shredded cheese rolled up in a tortilla shell
- Low fat Yogurt topped with whole grain granola or 5-10 almonds
- Leftover Vegetable Cheese Pizza with low fat milk