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Breakfast Is the Most Important Meal of the Day
Research has shown that children who regularly ate
breakfast had better standardized test scores, better behavior, and were less hyperactive than children who skipped breakfast.
What makes a good breakfast for children? One good example would be an egg, a slice of whole grain toast with nut butter, a piece of fruit and a glass of low-fat milk. Tofu, lean meat and whole grain cereals are also good choices at breakfast. The protein and fiber from the whole grains will keep your child satisfied until lunch time. Try to avoid giving your child sugary breakfast cereals, white-flour pancakes and syrup - all of which will leave your child hungry and tired half way through the morning. If your child tends to get hungry in the middle of the morning, send an apple, whole grain crackers, nuts and/or cheese snacks.
Resources:
http://nutrition.about.com/od/nutritionforchildren/a/dietandlearning.htm
www.healthiergeneration.org/parents.aspx?id=1602
http://kidscooking.about.com/od/breakfastrecipes/tp/healthy_breakfast_recipes.htm
A Healthy Lunch is Also Important
Eating healthy at lunch will help keep your child's mind sharp and ready to learn all afternoon. With a parent's role modeling hopefully they will choose healthier salads and vegetables instead of french fries, and water instead of soda. Another option is to send lunch with your kids. Hearty soups, salads, fruits, and sandwiches with whole grains can all be packed in insulated containers to stay hot or cold.
Resources:
Tips for a Healthier Lunch Box - PDF
www.healthexpressions.com/healthy_for_life/index_jan2007.shtml
School Lunches - PDF
http://nutrition.about.com/od/schoollunches/qt/lunchbox.htm
After School Snacks
Even with a great breakfast and healthy lunch, a healthy after-school snack is nice to refuel. A handful of nuts and an apple is perfect, or maybe vegetables and dips. Even a healthy version of a PB & J will satisfy (whole wheat bread, one tablespoon jam without added sugar and low-fat peanut butter). Keep chips, sugary sodas, pastries and candy out of the house. Sugary and high glycemic index foods just make one hungrier.
Resources:
http://nutrition.about.com/od/nutritionforchildren/qt/after_school.htm
www.healthiergeneration.org/parents.aspx?id=2054
http://wellness.coopercomplete.com/index.php?/archives/1294-A-Healthier-Snack-Attack.html#extended
33 Tasty Snack Ideas - PDF
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Life-Long Health Means Good Nutrition
Children who eat healthy foods will be more likely to make better food and nutrition choices as adults. Unfortunately, studies show that the opposite is also true - overweight children tend to become overweight adults. Teach your children about healthy foods. Here are some tips to help:
- Read over the different
food pyramids and ask your kids
to pick out some favorite foods from each food group.
- Have them help you plan a meal that includes a healthy serving of protein, a vegetable or two, and a healthy fruit
for dessert.
- For young kids, make a chart to keep track of all the fruits and vegetables they eat (we need at least five servings of fruits and veggies every day).
- Snack time can be more fun if you try different
recipes and snack ideas together with your kids. Take kids grocery shopping and replace unhealthy snacks in the pantry with healthy ones.
Teaching your children how to have a healthy diet
will have a bigger impact if you set the example.
Eat right, get some exercise, and make a healthy lifestyle
a family affair.
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Walk to School Day in Michigan
On October 8, 2008
hundreds of Michigan schoolchildren will be joined by parents and other community members and start their day with an early morning walk to school.
www.saferoutesmichigan.org/w2sd.htm
Join in the effort to promote walking to school as a way to provide an opportunity for even more physical activity!
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