Eat A Healthy Breakfast

Calcium and Kids

Making sure we consume enough calcium is crucial, and even more so for young children and adolescents. Prime bone growing years are between the ages of 9-18, however according to the National Academy of Pediatrics most children are not getting an adequate amount. It can be hard with children if they are not willing to eat calcium rich foods, so try to also incorporate foods that are fortified with calcium in addition to calcium rich foods. Make it fun try a new smoothie made with yogurt and fruit, or a yogurt parfait. Anyway you can squeeze in the calcium do it! Some options to add to your breakfast:

Calcium fortified cereals

Most fruits contain some calcium: Strawberry, orange, grapes, apples, cantaloupe, banana, etc

Yogurt

Milk

Calcium fortified orange juice

Calcium fortified Soy milk

Anytime you can add calcium to your child's meal  you increase their chances of getting enough calcium and start building healthy bones. Just by consuming a bowl of calcium fortified cereal with some low fat milk and a glass of calcium fortified orange juice will have your child already on their way to adequate calcium before lunch.

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

Got Fiber?

One key component to a healthy breakfast is fiber. It is essential to get enough fiber throughout the day and a good way to get you started is incorporating fiber into your breakfast. Recent studies have shown that dietary fiber ( found in vegetables, cereals, fruits) can  reduce risk of diabetes and lower your chances of developingheart disease. Try to choose a healthy high fiber cereal, or add some veggies to your omelet, or even sprinkle some flaxseed onto your already fiber friendly oatmeal. Flaxseed offers a double dose of health while providing you with not only fiber, but also omega 3's.

Women need roughly 25 grams of fiber and men need 30 grams of fiber a day.

Some high fiber fruits are apples, pears, prunes, blackberries

Lower fiber fruits consist of peaches, strawberries, bananas, cherries and watermelon. Even though these fruits are low in fiber you should still consume them through the day because they pack a lot of antioxidants and phytochemicals.

When choosing cereals, try to pick healthy options that have 5 grams or more of fiber. You may find that some high fiber cereals may not have a "sweet" enough taste, however then you could sprinkle some fresh fruit on your cereal to give it some natural flavor. All of the FiberOne cereals are a great choice as all of them are 5 grams of fiber and up, with relatively low sugar as well.

http://www.fiberone.com/product/cereals.aspx

If adding some vegetables to your eggs is the way for you...then add some high fiber vegetables such as broccoli, spinach and mushrooms and pair them with some lower fiber choices like onions and tomatoes.

Make sure you start getting your fiber first thing in the morning at breakfast, and then continue throughout the day. If you're finding it hard to consume as much as needed through your diet, you might want to consult your doctor about a fiber supplement. Note, you will also need to be consuming plenty of water throughout the day.

Mama knows best....

There's no disputing it, Mama wasn't lying when she told you to eat your breakfast. It's true breakfast is by far, the most important meal of the day. After a long nights rest breakfast is the first meal to break the fast of not eating during the night. Hence, where the word breakfast comes from. It is best to eat within the first half hour of rising so you can get your metabolism started. The longer you wait to eat the longer it takes your metabolism to start working. There are endless options to breakfast choices...be sure to include a complex carbohydrate, fruit, and a protein. A great example is Egg whites ( or depending on how many eggs your using use one yolk to every 2 eggs), whole wheat toast, waffle or pancakes, and some fresh fruit. Avoid the sugary sweetened choices such as doughnuts, since it is full of sugar and a empty calorie ( no nutritional value). Since it's a simple sugar that also means a rise in blood sugar and you will be hungry very soon after its consumed.

Check back for an easy protein packed healthy pancake recipe...