 |
 |
 |
  |
 |
|
| NSLP Background |
| Report Cards |
| Recommended Changes |
| Legislative Issues |
| Golden Carrot Awards |
| Resources |
| Media Center |
| Search: |
 |
Power breakfasts for kids are rich in complex carbohydrates and fiber and include a fruit or vegetable and a modest amount of protein (10-15% of calories) from plant sources. Complex carbohydrates found in grains, beans, fruit and vegetables, are the preferred fuel for the muscles and the brain. Fruits and vegetables are rich in fiber, vitamin C, beta-carotene, and many other nutrients. The USDA recommends 2-4 servings of fruit and 3-5 servings of vegetables per day. Starting the day off with fresh fruit, a serving of vegetables or 100% fruit juice will help kids meet this recommendation. Research shows that adults who eat fruit and vegetables in adulthood also consumed them as children. A breakfast rich in fruits and vegetables and devoid animal protein helps support bone growth by decreasing calcium loss from the body. The healthiest breakfasts leave out dairy and meat products, because these foods tend to be high in artery clogging saturated fat and cholesterol. In addition, numerous scientific studies link the consumption of cow’s milk to obesity, anemia, ear infections, constipation, respiratory problems, heart disease, and some cancers. Moreover, since many children, particularly those of African, Asian, Hispanic, or Native American heritage, are unable to digest lactose (a dairy sugar), other calcium rich foods or beverages are preferred. Lactose intolerance, which develops gradually over the childhood and early adult years, causes flatulence, cramping, diarrhea, and bloating in some individuals. A healthy breakfast doesn’t have to take a lot of time. A bowl of unsweetened cereal with soymilk and a glass of juice is the favorite of many youngsters. Other quick ideas include toaster waffles with raw fruit, whole grain toast with peanut butter and jelly, or oatmeal and raisins. Below is a list of 10 delicious, kid-tested and dietitian-approved healthy meals for starting the day off right. Top Ten Healthy Power Breakfasts for Kids
Standard Serving Sizes: Recipes Cinnamon Raisin French Toast 1 cup fortified soymilk or rice milk (plain or vanilla) Combine milk, flour, maple syrup, vanilla, and cinnamon in a blender. Blend
until smooth. Cook in an oil-sprayed non-stick skillet until first side is golden brown, about 3 minutes. Turn carefully with a spatula and cook second side until brown, about 3 minutes. Per slice: 129 calories; 6 g protein; 23 g carbohydrate; 2 g fat; 4 g fiber; 191 mg sodium; calories from protein: 17%; calories from carbohydrates: 68%; calories from fats: 15% Recipe from Healthy Eating for Life for Women by Kris Kieswer Whole Wheat Pancakes 1 banana In a large bowl, mash banana, then stir in milk and maple syrup. In a separate bowl mix flour, baking powder, and salt. Add to banana mixture and stir until smooth. Pour small amounts of batter onto a preheated non-stick, lightly oil-sprayed griddle or skillet and cook until tops bubble. Flip with a spatula and cook second side until golden brown, about 1 minute. Serve immediately. Per pancake: 42 calories; 2 g protein; 9 g carbohydrate; 0.5 g fat; 1 g fiber; 37 mg sodium; calories from protein: 14%; calories from carbohydrates: 75%; calories from fats: 11% Recipe from Healthy Eating for Life for Children by Amy Lanou, PhD. Applesauce 6 large tart apples (gravenstein, pippins, Granny Smith, etc.) For chunky applesauce, peel apples, then core and dice. Place in a large pan. Add apple juice concentrate, then cover and cook over low heat, stirring often, until apples are soft. Mash slightly with a fork if desired, then stir in cinnamon. Serve hot or cold. For smoother applesauce, cut apples into quarters and remove cores. Chop finely in a food processor. Transfer to a pan and add apple juice concentrate and cinnamon. Cover and cook, stirring often, over low heat until tender, about 15 minutes. To prepare in a crockpot, place diced or chopped apples in crockpot with 1/2 cup of apple juice concentrate and 1/2 teaspoon of cinnamon. Cover and cook on high for 21/2 to 3 hours. Per 1/2-cup serving: 101 calories; 0.3 g protein; 26 g carbohydrate; 0.5 g fat; 2 g fiber; 6 mg sodium; calories from protein: 1%; calories from carbohydrates: 95%; calories from fats: 4% Recipe from Healthy Eating for Life for Children by Amy Lanou, PhD. Scrambled Tofu 2 teaspoons toasted sesame oil Heat oil in a non-stick skillet. Add onions and cook over medium heat, stirring often, for 3 minutes. Add tofu, turmeric, garlic granules, cumin, black pepper, and soy sauce. Cook, stirring gently for 3 to 5 minutes. Per 1/2-cup serving: 137 calories; 10 g protein; 4 g carbohydrate; 10 g fat; 2 g fiber; 177 mg sodium; calories from protein: 27%; calories from carbohydrates: 11%; calories from fats: 62% Recipe from Healthy Eating for Life for Children by Amy Lanou, PhD. Quick Breakfast Pudding 8 dried apricot halves Chop apricots, figs, and raisins in a food processor. Cut apple in quarters and remove core. Add to dried fruit in food processor and chop finely. Transfer to a saucepan and add oats, milk, and cinnamon. Heat to a simmer then cover and cook, stirring occasionally, until thickened, about 5 minutes. Per 1/2-cup serving: 136 calories; 5 g protein; 26 g carbohydrate; 3 g fat; 4 g fiber; 13 mg sodium; calories from protein: 13%; calories from carbohydrates: 71%; calories from fats: 16% Recipe from Healthy Eating for Life for Children by Amy Lanou, PhD. Maple Walnut Granola 3 cups rolled oats Preheat oven to 300oF. Combine all ingredients in a large bowl and mix thoroughly. Transfer to a 9 x 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes. Per 1/2-cup serving: 202 calories; 7 g protein; 31 g carbohydrate; 7 g fat; 4 g fiber; 5 mg sodium; calories from protein: 13%; calories from carbohydrates: 59%; calories from fats: 29% Recipe from Healthy Eating for Life for Children by Amy Lanou, PhD. Creamy Berry Smoothie 1 banana Place all ingredients in a blender. Blend at high speed until smooth. (You'll have to stop the blender occasionally and move the unblended fruit to the center with a spatula to get your smoothie smooth.) Fruity Bran Muffins 2 cups whole wheat or whole wheat pastry flour Preheat oven to 350oF. Mix flour, brans, salt, soda and spices. In a separate bowl combine chopped apple, raisins, milk, vinegar, prune baby food, and molasses. Combine wet and dry ingredients and stir to mix. Spoon batter into oil-sprayed muffin pans, filling them nearly to the top. Bake until tops bounce back when lightly pressed, about 25 minutes. Let stand 1 to 2 minutes, then remove from pan and let stand 5 minutes before serving. Per muffin: 159 calories; 5.5 g protein; 37 g carbohydrate; 2 g fat; 6 g fiber; 203 mg sodium; calories from protein: 12%; calories from carbohydrates: 80%; calories from fats: 8% Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Berton, RD. NOTES:
|
|
||
|
home | about us | contact us This Web site does not provide medical or legal advice.
|
||||
Download
PDF version