Cliché but true: breakfast still the most importantPublished 5:33pm Saturday, September 1, 2012
Yes, it’s a cliché but breakfast really is the most important meal of the day. School is starting and key to having a healthy breakfast on hand is to plan a little (just a few minutes is all it takes!).
Studies show kids who eat breakfast are more likely to:
•Have higher test scores in school.
•Concentrate better with problem-solving skills used in reading, writing and math.
•Have healthier body weights.
•Have lower blood cholesterol levels.
Follow the 3R’s to help your kids make healthy breakfast choices.
Rev up Metabolism
Breakfast simply means to “break-the-fast.” Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast.
Reach for protein and fiber
Smart breakfast choices should include two or three foods groups. Include protein and fiber in your breakfast to keep you feeling full longer. Our bodies love carbohydrates. They are easy to digest and give quick energy.
Proteins take a little longer to digest, therefore providing energy when the carbohydrates are gone.
Ready-to-go in one minute
Don’t have enough time in the morning to eat breakfast? Here are twelve quick grab-and-go breakfast ideas that take less than one minute to prepare.
• Breakfast-in-a-bag: Blue Diamond Cinnamon Brown Sugar Almonds, dried cherries or cranberries, and flavored mini-wheat cereal like Kashi Autumn Wheat or Cinnamon Harvest. Mix and pre-portion ahead of time in snack-size bags.
• Breakfast parfait: layer low-fat strawberry yogurt, low-fat granola and thawed frozen berries, or stir 2 tablespoons powdered peanut butter into vanilla yogurt; top with crushed graham crackers.
• Breakfast taco: Quarter cup 2 percent shredded cheddar cheese on a Hy-Vee flour tortilla. Microwave 30 seconds; roll while warm. Add salsa, if desired. Serve with a half cup 100 percent juice.
• Breakfast sandwich: 1 egg (put in microwave-safe bowl, break yolk and cook for 45 seconds), 1 slice 2 percent cheddar cheese, 1 English muffin, Sandwich Thin or Bagel Thin, and 2 tsp. margarine.
• Banana dog: Spread peanut butter on a tortilla shell, place banana in the middle and roll.
• Strawberry banana smoothie: (recipe below) Substitute different yogurt and fruit for more variety.
n Ham and cheese wrap up: wrap string cheese with slice of Di Lusso deli ham; wrap buttered whole grain bread around meat and cheese. Serve with half cup 100 percent grape juice.
• Grab and go: 1 banana (or apple), 1 string cheese, 1 granola bar or All Bran Crackers.
• Traditional-on-the-go: put cereal in a bag, carton of low-fat milk, and orange slices.
• PB&J: peanut butter on whole-wheat toast. Serve with one small apple or kiwi sliced in half and eaten with a spoon.
• Sweet banana-almond breakfast: Spread almond butter over each half of toasted Sandwich Thin or English muffin. Top with sliced banana and drizzle with agave nectar (located in HealthMarket).
• Strawberries and cream breakfast: Spread cream cheese evenly over each half of toasted Sandwich Thin or English muffin. Spread strawberry preserves over cream cheese layer.
Serves 4 (1 cup each)
All you need
• 2 small bananas
• 1 cup sliced fresh or frozen strawberries
• 1 ½ cups skim milk
• 1 (8 oz) container low-fat strawberry yogurt
• Ice cubes, optional
All you do
Break bananas into chunks and place into blender.
Add strawberries, milk and
yogurt. Cover and blend until smooth. If desired, add ice cubes for a frostier
smoothie. Serve immediately.