 Breakfast
- Many of us make excuses as to why we don't eat breakfast -
"I'm running late." "I don't have the time."
"I need a few more minutes of sleep." "I'll just
have a cup of coffee." But as a parent, your behavior impacts
on your children. And this is one behavior you may need to rethink,
because a nutritious breakfast is essential for the growth and
development of your children.
Children
are continuously growing and changing every day, and a nutritious
breakfast provides the sugar, starch, protein, and fat - elements
necessary for children to ensure a sustained release of energy
and a delayed onset of hunger. Eating breakfast also improves
the intake of fiber, vitamins, and minerals, especially iron
and vitamin C.
Studies
have shown that eating breakfast gives children the nutritional
boost they need to get the learning process going - to stimulate
learning - and there are other benefits as well. Children who
ate breakfast (when compared to those who rarely ate breakfast):
-
Learn
better (and have improved memory)
- Achieve
more (better math and reading scores - almost a whole letter grade
higher; and better standardized test scores)
- Participate
in the class more often (and have increased attentiveness in the
classroom and less anxiety)
- Behave
better (less disciplinary actions or incidences and are more socially
developed)
- Attend
school more often (less absences and tardiness)
- Visit
the school nurse less often
Children
who are hungry can be apathetic, disinterested, and irritable when
confronted with difficult tasks. Growth, the nonverbal aspects of
development, learning, and social skills of undernourished children
are significantly affected. But when the physical need of hunger
is taken care of, these children can focus on learning and perform
better in school, not only educationally but socially and emotionally
as well.
The
evidence is clear - eating breakfast, whether it's eaten at home
or at school - and whether it's pancakes, cereal, fruit, a peanut
butter and jelly sandwich, or leftovers from the night before -
leads to better health, learning, and behavior - all keys to success
at school - and in life.
Some
tips for getting kids to eat breakfast
Get
them involved
When
children are involved in an activity, they are more likely to
enjoy it and do it. For younger children, that may mean letting
them pour the cereal into the bowl, or make "ghost toast" using
cookie cutters to cut out favorite shapes or characters. For
older children that may mean letting them actually make their
own breakfast.
The
following are three easy to make, appealing, (and nutritious)
breakfast recipes from the American School Food Service Association
that children can make themselves - you probably have others
at home.
-
Strawberry
Banana Shake
Put ½ cup frozen strawberries, ½ sliced banana, ½ c orange
juice, and ¼ cup lowfat plain yogurt in a blender. Mix until
smooth. Makes one serving.
- Fruit
Yogurt Shake
Put ½ cup sliced fruit (peaches, strawberries, bananas), 2 scoops
of nonfat frozen yogurt, 1 cup ice cold skim milk, and 1 Tbsp
sugar in a blender. Puree until smooth. Pour into chilled glasses.
Makes one serving.
- Cinnamon
Apple Wrap
Gather 4 7-inch flour tortillas, ½ cup unsweetened applesauce,
½ cup reduced fat shredded cheddar cheese, 1 Tbsp cinnamon, and
1 Tbsp sugar. Mix the cinnamon and sugar together. Spread 1/8
cup of applesauce over each of the tortilla. Sprinkle ½ Tbsp of
the cinnamon/sugar mixture over the applesauce. Top with 1/8 cup
of cheddar cheese. Wrap each tortilla and heat in the microwave
until the cheese melts.
Use
the food guide pyramids
Another
way to help children get a good breakfast is to have them use
the food guide pyramids to keep track of the types of foods
they eat and how much. Developed by the U. S. Department of
Agriculture (USDA) and the U. S. Department of Health and Human
Services (DHHS), the Food Guide Pyramids show the recommended
food groups and number of servings for a well-balanced diet.
 |
| Source:
U. S. Department of Agriculture (USDA) and the
U. S. Department of Health and Human Services
(DHHS). |
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| Source:
U. S. Department of Agriculture (USDA) and the
U. S. Department of Health and Human Services
(DHHS). |
|
|
By
actively involving children in making their nutritional choices,
you can help them develop life-long good nutritional habits
at the same time - and make it fun! (Copies of these guides
are available from the USDA through their website www.usda.gov.)
Pack
good nutritious and safe meals
Packing
good nutritious meals for your children is essential. Whether
your child eats breakfast and lunch or lunch only at school
- it's not only what you put in the lunch box or bag that counts
but how you pack it. Keep these tips from the USDA in mind when
packing your children's school meals.
-
Keep
foods clean
Keep everything (the food, food preparation surfaces,
hands, and utensils) clean when packing the lunch. Use
hot, soapy water, and keep your family pets away from
the kitchen counters. Most of all wash your hands before
you prepare or eat food.
- Keep
cold foods cold
Use an insulated lunch box or bag to keep cold foods cold.
And take care in how you actually "pack" the foods.
When packing lunches, include freezer gel packs or cold food
items such as fruit, or small frozen juice packs. Nestle perishable
meat, poultry, or egg sandwiches between these cold items.
Sandwiches can also be made ahead of time and kept refrigerated
or frozen before placing in the lunch box.
Freezer gel packs usually work for only a few hours. So they
will keep cold foods cold until lunchtime, but generally will
not work for all-day storage. Perishable leftovers should
be discarded and not brought home. If you don't have an insulated
lunch box or bag, "double-bag" your paper or plastic
lunch bags. The layers will help insulate the food. Also,
if possible, control the environment where the lunch bag or
box is kept. Keep it out of direct sunlight and away from
radiators or other heat sources.
- Keep
hot foods hot
Foods like soup, chili, and stew need to stay hot. Use an
insulated bottle stored in an insulated lunch box or bag.
Fill the bottle with boiling water, let it stand for a few
minutes, then empty the bottle and put in the hot food. Keep
the insulated bottle closed until mealtime to keep the food
hot.
You
probably have other tips for getting your children to eat
breakfast. These are only a few. But no matter what you
do, or whether your children eat breakfast at home or at
school - starting the day with a good breakfast is essential.
Eating breakfast helps children be their best.
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