- Take a break for breakfast
- Brown bag it for lunch
- Making lunch time fun for kids
- Afternoon snacks
- Dinner table round up
- The "pour down" on beverages
- Recipes
Take a break for breakfast
We’ve all heard it before . . . breakfast is the most important meal of the day. So why are so many of us skipping this meal? Recent surveys show that about 13% of adults and 15% of children routinely don’t eat breakfast.
How Important Is It?
According to the Department of Agriculture, children that eat breakfast follow an overall healthier diet and consume less fat and saturated fat. In addition, kids that eat breakfast also eat more fruits and vegetables, drink more milk, and take in more magnesium, folate, and vitamin C in their diets.
Need more convincing? Breakfast can also help maintain weight and improve school performance. After fasting all night, our metabolisms slow down. Eating a nutritious breakfast can help kick start your metabolism and help you burn calories. Several studies have also found that children who participate in school breakfast programs have fewer absences, less tardiness, and perform better in the classroom.
What To Eat?
Breakfast can be as simple as last night’s leftovers or a bowl of cereal and fruit. Try to include more than one food group: pair a bowl of oatmeal with a glass of low-fat milk, or wrap low-fat string cheese in whole wheat bread. Here are some more ideas for quick and easy breakfasts:
» Sprinkle whole grain cereal on low-fat yogurt; if you’re on the go, try a low-fat drinkable yogurt.
» Top toasted whole grain waffles with 1 Tbsp. peanut butter.
» Add slices of frozen peaches or blueberries to instant oatmeal for added nutrition.
» Reach for breakfast cereal bars when you’re on the go, but choose ones with less sugar and 2g or more of fiber.
» Use frozen breakfast meals (look for ones with less than 300 calories, 10g of fat, and 480mg of sodium).
Brown bag it for lunch
Packing a lunch can save money, save time, and help you and your kids follow a healthy diet. There are so many great options for lunch—aim for variety. Use the chart below for healthy suggestions:
| Protein (Choose 1) |
Starch (Choose 1-2) |
Vegetable (Choose 1-2) |
Fruit (Choose 1-2) |
Dairy (Choose 1) |
| Chopped egg | Whole grain bread | Celery sticks | Fruit salad | Low-fat or fat-free milk |
| Salmon or tune salad | Pita | Baby carrots | Melon wedges | Part-skim mozzarella string cheese |
| Nuts or seed or trail mix | Bagel | Cherry or grape tomatoes | Orange | Low-fat or 2% cheddar cheese |
| Peanut or other nut butter | Whole grain English muffin | Cucumber, zucchini, or squash sticks | Banana | Low-fat or fat-free yogurt |
| Cottage cheese | Whole wheat tortilla | Coleslaw with low-fat mayo or vinaigrette | Apple | |
| Lean luncheon meats (ham, turkey, or roast beef | Potatoes (baked, mashed, boiled) | Three-bean salad | Grapes | |
| Meatloaf | Whole wheat pasta | Vegetable or tomato soup | Dried fruit | |
| Chicken (breast, thigh - skin removed) | Rice | Bell pepper slices | Applesauce or canned fruit in light syrup | |
| Baked or refried beans | Whole wheat crackers | Avocado slices | Berries (strawberries, raspberries, blueberries) | |
| Tofu, stir-fry, or tempeh | Bulgur or kasha | Lettuce | pear | |
| Hummus | Couscous | Sugar snap peas | Peaches, nectarines or plums |
Making lunch time fun for kids
Healthy eating habits are established during childhood. Be a good role model and have your child pack their lunch with you. Take the opportunity to discuss healthy eating decisions and the food groups from the USDA MyPyramid while packing lunch.
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» Let kids help choose a new lunch cooler.
» Have them take an active role in deciding what foods to pack. When making the family grocery list, ask kids for their own lunch ideas.
» Include foods with bright colors such as cherry tomatoes or purple plums.
» Pack child-size portions such as half of a sandwich or half an orange.
» Kids love finger foods – pack string cheeses and other easy-to-hold foods.
» Have them choose a small treat such as a bite-sized piece of candy or cookie to prevent them from trading items at school.
Make sure to keep your foods safe by following these steps.
Remember: clean and cold!
» Before you start preparing lunch, wash your hands and any surfaces food will be touching including cutting boards and counter tops.
» If packing the night before, refrigerate overnight—even when using an insulated lunch bag.
» Use cold packs and/or freeze water or juice boxes to help keep foods cold.
THE NEW LOOK OF SCHOOL MILK
Have you heard about the new look of school milk? Studies show that when milk is offered in a fun and kid-friendly resealable plastic bottle, kids will drink more milk!
This is great news because the new USDA MyPyramid for Kids and the American Academy of Pediatrics recommend that children eat three servings a day of low-fat or fat-free dairy products. Ask your school to participate and help encourage kids to drink more low-fat dairy, which is essential for bone development and health. Visit 3aday.org for more information.
Afternoon snacks
An afternoon snack isn’t just an indulgence. Adults and kids alike can benefit from healthy snacking. Snacks should be a distinct time to stop and refuel. It’s when snacks turn into a “grazing” habit that they can lead to too many extra calories.
Snacks will provide an energy boost, improve concentration, and provide energy for physical activity. Here are some ideas to make snacking nutritious and easy:
» Plan snacks in advance – place cut-up veggies or fresh fruit slices in plastic snack bags.
» Designate one shelf in the fridge and/or pantry as the “snack shelf.” Stock the shelf with a variety of snacks so children can choose their favorite.
» Bring snacks with you or send them with your children if activities are planned after school or work. Packing homemade snacks will help you avoid high sugar and fat-laden temptations at the vendingmachine.
Dinner table round up
Research shows that children who have dinner with their families three or more nights a week are less likely to engage in risky behaviors. And regardless of family structure or income, teens that eat dinner with their families often are more likely to have better grades, less stress and overall healthier diets.
If you’re convinced that family meal time is important, but aren’t sure how to make it happen, here are some ideas to help:
» Be creative and flexible about when and where you eat.
Pack a picnic to eat together at the sports field either before or after the game. Remember a family meal can be breakfast, too.
» Keep meals simple. Foods that keep your family healthy can be easy to prepare. Planning simple meals lets you spend less time in the kitchen and more time with your family. Try the easy family recipes in this booklet.
» Share the task of making meals. Include the whole family in meal planning and preparation. Family members can be assigned rotating duties such as salad chef or table setter.
» Cook when you have more time. Make casseroles, soups, or stews on weekends or days off and freeze for the upcoming week.
» Shop for time savers. Look for grated low-fat cheese, cut-up skinless chicken breast, pre-cut fresh veggies, frozen veggies and potatoes, and mixed salad greens for convenience.
» Stock your kitchen. Canned fruit in juice or light syrup, frozen fruit and vegetables, whole grain breads and pastas, frozen fish, low-fat yogurt and cheese, and instant brown rice are all healthful foods that you can serve quickly.
» Make no-cook meals. Prepare salads with left-over or store-cooked rotisserie chicken or canned beans; fix cold sandwiches with low-fat luncheon meats and serve with raw veggies.
» Turn off any distractions. Unplug the television and let the answering machine take calls during family meals.
The "pour down" on beverages
Did you know that calories from beverages account for 21% of our total calorie intake? According to experts, this is due to larger portions as well as more frequent servings. Also, the types of beverages we choose have changed. We are drinking more sugar-sweetened soft drinks and fruit drinks and less milk or other nutrient-dense beverages.
A new report by researchers at the University of North Carolina categorizes beverages from most preferred (water) to least preferred (sodas, fruit drinks). The key is to shift beverage consumption from high calorie drinks to lower calorie drinks and beverages with more nutrients. Water is the preferred non-caloric beverage for both adults and children. However, unsweetened coffee and tea can be good alternatives to water for adults.
Most preferred.........................................................................................................Least preferred |
|||||
| Level 1 | Level 2 | Level 3 | Level 4 | Level 5 | Level 6 |
| Water | Coffee or tea (unsweetened) |
1% or fat-free milk or soy milk | Diet drinks | 100% fruit juices, sports drinks, alcoholic beverages | Soft ddrinks or fruit drinks |
Children should be encouraged to drink water, low-fat and fat-free milk, and 100% fruit juice. The best juice choices are those with natural nutrients such as orange and grapefruit juice that provide Vitamin C and potassium.
However, according to the experts, many kids drink too much juice. Juice is a concentrated source of calories and should be used in limited portions. The American Academy of Pediatrics released
the following guidelines to help parents:
American Academy of Pediatrics 100% Juice Guidelines |
|
AGE GROUP |
RECOMMENDATION |
Infants younger than 6 months |
No Juice |
Children 1 to 6 yrs |
4 - 6 ounces per day |
Children 7 - 18 yrs |
8 - 12 ounces per day |
As your supermarket, we support your commitment to making healthy meals a priority for your family. For more healthy solutions click on Healthy Ideas, or visit MyPyramid.gov.
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