Monday, September 19, 2011

Health is Wealth

Keeping our kids healthy!
We are all aware that nutrition is an important part in keeping healthy not only for our physical health but also for our mental health. As the mother of three vibrant children I want them to preform their best both mentally and physically. I know that morning time can be difficult. Getting sleepy kids out of bed; getting them to brush their hair and teeth; getting them dressed; and hoping you have enough time to feed them breakfast before the bus comes!! But breakfast may be the most important tool to improve health, academic performance, behavior and reach their maximum potential.
Here are some of the core basics to a healthy breakfast:

  • Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.

  • Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.

  • Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.

  • Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable.

  • Here are some specific examples of healthy breakfast options:
    • Cooked oatmeal topped with almonds or dried cranberries
    • A whole-wheat pita stuffed with hard-boiled eggs
    • Leftover vegetable pizza
    • A tortilla filled with vegetables, salsa and low-fat shredded cheese
    • A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ
    • A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
    • Multigrain pancakes with fruit and yogurt
    • A whole-grain waffle with peanut butter
    • Egg omelet with vegetables (use more egg whites than yolk
    • Cereal.
    A quick note about cereal. Pick one that is has at least 3-5 g. of fiber per serving. Sugar. Yes, sugar. It is not always unhealthy. Like everything else, it is ok in moderation. Pick a cereal that has 5 grams or less per serving of sugar. Remember some cereal has natural sugar from dried fruits which adds to the amount of sugar content. Avoid labels that have sugar at the top of the ingredient list or high in fructose corn syrup, honey brown sugar and dextrose.
    Hopefully these tips will help keep our kids both mentally and physically fueled for the school day!

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