Eating breakfast can improve children’s behavior and school performance, as well as help them maintain a healthy weight. But a survey by the Academy of Nutrition and Dietetics Foundation reveals that breakfast isn’t eaten all of the time by 42 percent of Caucasian and Hispanic children, and 59 percent of African American children.This news is startling; when children skip breakfast, research shows us that their brains and bodies suffer all day long.While breakfast might seem like a hurdle in your busy morning, a healthy diet doesn’t need to take extra time to prepare.
- Get Organized the Night Before: Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it’s ready to cook in the morning.
- Keep Breakfast Simple: On busy days, get the family going with something as quick as a bowl of whole-grain cereal with a banana.
- Pack Your Breakfast to Go: If there’s no time to eat at home, plan a nutritious option to eat in the car or bus. Busy teens can grab a banana, a bag of trail mix and a carton of milk.
Protein, a missing component in many morning meals, helps children go strong and stay focused until lunch. Go lean with protein choices: a slice or two of Canadian bacon, an egg or egg whites, a slice of lean deli meat or low-fat cheese, a container of low-fat or Greek yogurt or peanut butter on whole grain toast.
Add in nutrient-rich whole grains to energize both kids’ bodies and brains along with an extra nutrition punch. Plus, whole grains provide a longer lasting source of energy and curb hunger as they tend to digest more slowly. Serve kids whole-grain cereals like oatmeal or whole-grain breads, muffins, waffles or pancakes.
Breakfast is a perfect time to enjoy fruits and vegetables children need for optimal health. Try fresh seasonal fruit alone or in cereal, add frozen fruits to yogurt, or toss chopped vegetables into an omelet.
Whatever your morning routine, remember that breakfast is an important meal for the family, and doesn’t have to be time consuming!
THINK OUTSIDE THE BOX! I FREEZE THESE BAKED MOZZARELLA STICKS AND REHEAT ONE OR TWO IN THE TOASTER OVEN FOR AN EASY PROTEIN PACKED BREAKFAST! ABOUT 50% OF THE CALORIES ARE FROM FAT SO CUT DOWN ON FAT AT YOUR OTHER MEALS AND SNACKS THAT DAY! REMEMBER PROTEIN AND FAT HELP KEEP YOU FEELING FULL LONGER TOO WHILE YOU BURN THOSE CARBS UP QUICKLY FOR ENERGY.
BAKED MOZZARELLA STICKS
1 pkg Frieda’s Egg Roll Wrappers
20 Mozzarella Cheese Sticks
1 pkg Pepperoni slices (need 100 slices)
marinara or pizza sauce for dipping
Take 1 egg roll wrapper, place 5 slices of pepperoni from tip to tip as pictured above. Add mozzarella stick and fold over tips and roll up. Use a little water on your fingers to seal edges. Repeat.
PREHEAT oven 375 degrees F. Bake 20 minutes or until desired browness Serve with sauce.
1 MOZZARELLA STICK = 183 Calories, 14 gm Carbohydrate, 14 gm Protein, 10 gm Fat