"Eat your breakfast". It's the most important meal of the day!" Why are parents always saying that?
Well, after a long night of sleeping, your fuel tank is empty.Breakfast is the fuel that gets you going so you can hit the road.
What Should You Eat?
Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar, and fat. They also don't contain the nutrients a kid really needs. If you have a doughnut for breakfast, you won't feel full for long.
Just like with other meals, try to eat a variety of foods, including:
- grains ( make at least half your grains whole grains)
- protein (meat, poultry, fish, eggs, dry beans, nuts, and seeds)
- dairy products ( lowfat or fat-free milk, cheese, and yogurt)
First, the traditional ones:
- French toast, waffles, or pancakes (try wheat or whole-grain varieties)
- cold cereal and milk
- hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top)
- whole-grain toast, bagel, or English muffin with cheese
- yogurt with fruit or nuts
- fruit smoothie, such as a strawberry smoothie
Weight! In fact, someone who skips breakfast tends to eat more calories throughout the day.Some kids skip breakfast because they sleep too late or because they think it's a way to stay thin. But skipping breakfast doesn't help people maintain a healthy
If you find yourself skipping breakfast because you're too rushed, try these quick breakfasts. They're easy to grab on the way out the door or can be prepared the night before:
- single servings of whole-grain, low-sugar cereal
- fresh fruit
- whole-grain muffin
- trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal
And now some weird (but yummy) ones:
- banana dog (peanut butter, a banana, and raisins in a long whole-grain bun)
- breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)
- country cottage cheese (apple butter mixed with cottage cheese)
- fruit and cream cheese sandwich (use strawberries or other fresh fruit)
- sandwich — grilled cheese, peanut butter and jelly, or another favorite
- leftovers (they're not just for dinner anymore!)
body mass index (BMI), which is a sign they may be overweight.kids who don't eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher
On the other hand, kids who eat breakfast do better in school, are more likely to participate in physical activities, and tend to eat healthier overall. They tend to keep their weight under control, have lower blood cholesterol levels and fewer absences from school, and make fewer trips to the school nurse with stomach complaints or headaches related to hunger.So tomorrow morning, don't run out the door on an empty stomach. Fuel up with a healthy breakfast.