Eat A Healthy Breakfast

Healthy Crepes

They may take a little more preparation so you might want to save crepes for the weekend. But crepes are good for the whole family...even the kids! As stated in a previous post, whole wheat pancakes would be the best option and then just pick your favorite fruit to add (fresh or frozen). The best fruit choices are strawberries, bananas, blueberries, raspberries, or even peaches. Crepes are pretty simple to make...first you would make your whole wheat pancakes as directed and then just when they are done you will add your fruit on top of the pancake and roll while it is hot and then roll as tight as you can. Making a slightly larger pancake than usual helps with making the roll tighter. Try not to over-stuff with fruit or the fruit will not stay in the rolled pancake. This is a great way to get that extra serving of fruit in and can be a fun addition for children. Add some scrambled eggs, or an omelet for a complete breakfast. Don't forget the lite syrup! 

Cereal of the Week

Special K with Red Berries : wheat flakes, and crunchy rice with strawberries

Calories 120

Total fat 0 gram

Cholesterol 0 mg

Sodium 220 mg

Potassium 60 mg

Carbohydrate 26 gram

Fiber 1 gram

Sugars 9 gram

Protein 3 gram

Cereal Bars: To Eat or Not Eat?

Cereal bars were made for those who are so busy in the morning that they do not have the time to eat cereal, or eggs because they are on the go. As talked about in other posts, there are other options if you are on the go. When picking a cereal bars the same food rules apply: Low fat/sat fat, low sugar and possibly try to get in some fiber. Chances are if the sugar and fat are in check, you won't need to worry about calories they will be low. My pick for a cereal bar if you do need one is Nutrigrain Bars. They are low in fat 3 grams 0.5 grams, and has 140 calories. They do have 13 grams of sugar which is a bit higher but that is also including the sugar that naturally occurs in the fruit. A bit more fiber would be good since their relatively low at 1 gram, but if this is not done on a daily basis it isn't a problem. You may find that you are still hungry so grab some fresh fruit as well. Be sure that even while on the go you are watching what you reach for because a lot of the cereal bars are really just candy bars in disguise. Nothing replaces eating a nutritious breakfast, but it is always necessary to eat breakfast, so while on the go, try and make the best choice out of the options you're given.

Cereal of the Week

Oat Clusters Cheerios Crunch -has plenty of whole grains and oat clusters

Nutritional Content

Calories 100

Total fat 1g

Cholesterol 0g

Sodium 140 mg

Potasium 50 mg

Carbs 22g

Fiber 2g

Sugar 8g

Protein 2g

Also has many vitamins and minerals in it as well. It is a light tasting cereal that has just enough sweet and you do not need to add anything unless maybe fruit if you desired. If you're sick of your traditional Cheerios, give this one a try.

Whole Grains

When choosing your carbohydrate at breakfast (or any meal for that matter) it is best to choose whole grain options. An easy rule is to stay clear of everything white, or limit it substantially. For example, while dinning out if your at your favorite place and you want a roll, or pasta and they do not have the whole grain option that could be your exception since it's not an every day occurrence. On a daily basis you should be reading your nutrition labels and look for the words whole or whole grain to make sure that is in fact what you are consuming. Whole grains provide vitamins and minerals, fiber, and the benefit of keeping weight off. Refined grains have most of the germ removed and with that so many of the essential vitamins and minerals lost as well. Whole grains keep us feeling fuller longer and take longer to digest, while refined grains digest quickly, resulting in us reaching for more. Carbohydrates get a bad rap for putting on weight and increasing our sugar. However, not all carbs ar created equal, and the real problem is the refined grains. Adding whole grains can be easy.

Some whole grain breakfast options:

Whole grain cold or hot cereals

Whole wheat toast

Whole wheat english muffins

Whole wheat tortilla

Whole wheat bagels

Bakery items that call for flour can be substituted for whole wheat flour

It may take a bit to get used to if you're not currently eating most whole grain products. Keeping hydrated will also assist with your new choices. So keep water handy. Start your day with healthy whole grains, and also throughout the entire day

A Quick Dose of Calcium and Vitamin C

Who doesn't like a fresh glass of orange juice first thing in the morning? Orange juice is high in vitamin C and just about all brands you can find calcium and vitamin D fortified as well. The downside to orange juice is it does contain a high amount of sugar although if 100% than the sugar is natural and from the fruit. Try this to cut some sugar without cutting the taste...its tastes like an orange creamsicle.

It's super easy all you need is

4oz of orange juice

4oz of vanilla soy milk

And shake it up. You can use any amount really, just make sure its evenly distributed. Here is a quick drink filled with essential calcium and vitamin C

What's Sugar Got to Do With It?

Sugar naturally occurs in some food, like fruit and then is added in other foods. You want to keep a watchful eye on your sugar intake along with your calories and fat intake. When choosing food it is best to pick choices that have 9grams or less. It takes 4 grams of sugar to equal one teaspoon. So to figure out how many teaspoons of sugar is in what you're eating, you would divide 4 into that number. Example: there are 6 teaspoons of sugar in something that says 24 grams of sugar. At breakfast, it is easy to pile on the sugar just like at any other meal. A good idea is to always pick fresh fruit over juices, you can save on sugar. The sugar that is in fruit is naturally occurring. Many of the popular cereals contain high amounts of sugar ( Lucky Charms, Fruit Loops, Cap'n Crunch). Better choices would be Cheerios which has 1 gram but most of the other Cheerios have 9 grams or less ( Honey Nut Cheerios, Cheerios Crunch, Cheerios Banana Nut). It is important that we are also using caution with how much sugar our children are consuming as well. Just because certain cereals attract children doesn't mean they are the best choice. If you need to add anything to your breakfast food add fruit to add a bit of extra sweet...stay clear of too much sugar. Sugar is one of the biggest culprits for weight gain, and is all around us which is why we are consuming more and gaining more. And the rate of overweight children in the U.S. is doubling. Looking at the labels of the food is critical in understanding what , and how much we are consuming.

A Healthy Breakfast Burrito

For some of us eating the same thing everyday is okay and others need some variety to keep them interested in the meal. Since breakfast is important each and everyday why not change it up once in a while? If your tired of yogurt and fruit or cereal, try a healthy breakfast burrito. All you need for a healthy breakfast burrito is:

Whole grain or multigrain tortilla wrap

scrambled egg/whites

reduced fat shredded cheese

diced tomatoes

green pepper

onion

turkey sausage (optional)

Add the vegetables to the eggs as your cooking them and, once almost done add the cheese till melted. Then layer all ingredients on the tortilla, wrap and eat.

This is both healthy and easy to make. Cutting up the veggies the night before will save some time in the morning. Plus this can easily be wrapped up and taken on the go if you didn't have time to eat at home. This is much healthier than stopping at a fast food place and getting their unhealthy version.

On the Go!

Let's face it life happens all around us and every morning may not be able to be planned out. So, for those mornings were you needed those extra 10 minutes in bed, or the kids were sick, or you were just plain running late, eating out is an option....if you choose wisely. Eating at home is always the best option because with you preparing you can control what ingredients go into your food.

Dunkin Doughnuts

Egg White Turkey Sausage Flatbread Sandwich has only 6 grams of fat and 280 calories. Plus it  is very filling with the combination of carbs, protein and fat. Ingredients: Turkey sausage, multigrain bread, spinach, and reduced fat mozzarella cheese.

Egg White Veggie Flatbread Sandwich has 9 grams of fat and 290 calories. Ingredients: Egg whites, peppers, onions, mushrooms, reduced fat cheddar cheese, multigrain bread.

Starbucks

Lowfat Turkey Bacon Sandwich has 11 grams of fat and 330 calories with 20 grams of protein. The downside is its higher in sodium, so make sure you drink plenty of water.

Here are just a few options while your on the go. Regardless of where you have to get it, it's always best to still eat breakfast everyday, so if you cannot be preparing it in your own kitchen then making the best choices while out is crucial.

Let's not forget about the kids!

We all  know that when it comes to habits they are hard to break...our food habits probably being one of the hardest. It is much easier to changethe habits of a child thann those of an adult who has gone many years living a certain way. It is super important as parents to have the right information to teach your childrenproper nutrition and set a good example for them. If your child sees you reaching for a doughnut and high sugared juices in the morning, chances are they will do the same because it's what they know. Instead make healthy food choices and eating a healthy breakfast a must for the entire family.

There are the same healthy options for kids as there are for adults.

 You can make a smoothie with their favorite fruits and add milk and ice. With a smoothie you can control what goes in there, this is an especially great way to sneak some things in there that your child may not ordinarily eat. If a visual display is important for your child put it in a glass or whatever cup your child drinks out of with their favorite character on it.

Peanut butter and jelly are a hit with kids and why shouldn't they be. Peanut butter is a healthy option when consumed in moderation, of course assuming you are using an all natural peanut butter. The fats in peanut butter are mostly healthy fats and fine in moderation.You could try spreading some all natural peanut butter on 2 slices of whole wheat toast and adding some banana slices for a healthy breakfast option.

Cereals are also a great option. It is important to look for cereals that are low in sugar (about 9 grams or less) and that are whole grains. Cheerios have always been a healthy choice has they are whole grain and low in sugar. Cheerios have a ton of variety like multi grain, banana nut, apple cinnamon and berry burst to name a few. All of which have 9 grams of sugar or less. The original plain cheerios have only 1 gram of sugar which could be naturally sweetened with banana slices or strawberries etc.

http://www.cheerios.com

Yogurt, fruit and granola is an excellent choice for breakfast. Calcium is so important to all of us, and especially in the bone growing years of children. Low-fat yogurt is an excellent choice and then just add their favorite fresh fruit and natural granola for a healthy breakfast.

Good old fashioned eggs! Make an omelet and add some veggies for another option. The yolk is actually good for brain development in children so it is fine to include some yolk. You can use half the yolk to the number of eggs your using ( if you're making 6 eggs, use 3 yolks, the rest whites)

These are just a few healthy, kid friendly breakfast options. Making healthy food choices for your children will lead to those same healthy food choices once their an adult.