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Healthy
Habits: Starting the Day Right with Breakfast
By
Cheryl Tallman and Joan Ahlers
Eating
a good breakfast can do a lot more for your children than
you may realize. There are many studies that conclude that
eating breakfast has many health benefits, including reduced
risk of obesity, better school performance -- both learning
and behavior -- reduced tooth decay, and children who eat
breakfast are more likely to get a full day’s supply
of calcium.
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Many
of us often meet the challenge of getting everyone out the
door on time. When this happens, breakfast runs the risk of
being short changed or overlooked. Breakfast is just too important
to your children’s success at school to let this happen.
Here
are some tips for breakfast success:
- Sit
down and eat breakfast as a family
- Turn
TV off and avoid other distractions
- Develop
the habit of getting your children ready for school before
bedtime, so there is more time in the morning for breakfast
- Prepare
breakfast foods in advance, and freeze them in single
servings
- Have
"on the go" breakfast items, such as small boxes
of whole grain cereals, fresh fruits, yogurt in the tube,
granola bars, etc. on hand. Just in case someone sleeps
through the alarm clock.
A
healthy breakfast should consist of:
- Protein
- Whole
grains
- Fruit
or vegetable
- Calcium
Here
are some examples of healthy breakfasts:
- #1:
Breakfast burrito: scrambled eggs, black beans and salsa
wrapped in a flour tortilla, and a glass of orange juice
- #2:
Toasted English muffin, a hard boiled egg, a glass of
milk and a bowl of strawberries
- #3:
Bowl of whole-grain cereal with milk and a banana
- #4:
Buckwheat pancakes with maple syrup, a bowl of melon and
a glass of milk
- #5:
Bowl of oatmeal with brown sugar and milk and glass of
orange juice
- #6:
Yogurt, a slice of whole wheat toast and a handful of
raisins
- #7:
Piece of spinach quiche, a slice of whole wheat toast
and a handful of blueberries
Spinach
Quiche
Quiche is quick to make, and makes a healthy breakfast for
children and adults. Make it ahead of time, cut it into single
serving pieces, wrap the individual pieces in foil or plastic
wrap and freeze them. In the morning just defrost and reheat
in the microwave. Simple and very tasty.
Ingredients:
- ¾
cup of shredded Swiss cheese
- ¾
cup of shredded cheddar cheese
- ¼
cup of finely chopped onion1
- (10oz.)
package of frozen chopped spinach, squeezed dry
- 4
eggs
- 1
cup of half & half or milk
- 1
tablespoon flour
- ½
teaspoon salt
- ½
teaspoon pepper
- 1
prepared 9-inch pie crust
Directions:
Preheat
oven to 375 degrees F. Sprinkle spinach and onion in prepared
pie crust. Toss cheese with flour and sprinkle in the pie
crust. In a large bowl gently whisk together eggs, half &
half (or milk), salt and pepper. Pour this mixture over all
of the other ingredients in the pie crust. Bake 50-60 minutes,
or until knife inserted in middle comes out clean.
Let
stand 10 to 12 minutes before serving. If you are cutting
it into single servings and freezing it, let the quiche cool
completely.
About
the authors: Cheryl Tallman and Joan Ahlers are sisters,
the mothers of five children, and founders of Fresh Baby (www.FreshBaby.com).
Raised by parents who love fresh foods and entertaining, their
mom, a gourmet cook, ensured that they were well-equipped
with extraordinary skills in the kitchen. Both with long track
records of business success, they decided to combine their
skills in the kitchen with their knowledge of healthy foods
and children to create Fresh Baby. Cheryl and Joan put a modern
twist on the conventional wisdom that when you make it yourself,
you know it’s better. Their goal at Fresh Baby is to
make the task of raising a healthy eater a little bit easier
for all parents. Fresh Baby’s breastfeeding accessories
and baby food making supplies provide parents with practical
knowledge and innovative tools to support them in introducing
their children to great tasting, all-natural foods –
easily and conveniently. Visit them online at www.FreshBaby.com
and subscribe to their Fresh Ideas newsletter to get monthly
ideas, tips and activities for developing your family's healthy
eating habits!
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to store them in.
Healthy
Habits: Starting the Day Right with Breakfast
Eating a good breakfast can do a lot more for your
children than you may realize.
Teach
Your Kids to Cook
There are many reasons for teaching kids to cook.
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