Healthy Breakfast for Healthy Learners
WEEK FOUR (Nov. 26 - Dec 2)
What are the best cereals for children?
A healthy cereal should contain:
- At least 3 grams of fiber
- No more than 6 grams of sugar
- No more than 3 grams of fat
Fibre 1 honey clusters
Quaker Corn Bran Squares
Blue Menu Instant Oatmeal (original & cinnamon and spice)
Quaker Oat Squares
Quaker Life Multigrain
Cereals such as Rice Krispies, Corn Flakes and Special K are low in fibre so they are not as healthy and do not satisfy hunger as well as high fibre cereals. However, they are a better choice than Captain Crunch, Fruit Loops or Lucky Charms.
New Brunswick Department of Education, Policy 711. Healthier Foods and Nutrition in Public Schools. March 17, 2008.
WEEK THREE (Nov. 19 - 25)
What are some healthy breakfast ideas that appeal to kids?
- Make up a big batch of whole-grain muffins, pancakes or waffles and freeze them. Toast or warm them up in the morning before school.
- Here are some other creative breakfast options:
French Toast Sticks & Applesauce Recipe 3
Breakfast Pizza Recipe 4
Breakfast Burrito Recipe 5
Peanut Butter Banana Pita Recipe 6
WEEK TWO (Nov. 12 - 18)
How do you get your child to eat in the mornings?
1.Serve realistic portions.
- Children’s stomachs are smaller than ours.
- If there is too much food offered at breakfast it will be difficult for them to finish. Serve smaller nutritious meals and snacks throughout day.
- One serving from a food group can be divided up. For example, half a Food Guide Serving of Meat and Alternatives can be served at two different meals such as one egg at lunch and half a chicken breast (1 oz) for dinner.
2. Make on-the-go breakfasts.
- Some children are not hungry when they wake up in the morning.
- They will often start getting hungry on the way to school or when they arrive.
- Try these quick breakfast on-the-go recipes and ideas!
Fruit and yogurt Smoothie - Recipe 1
English muffin with apple & yogurt tube
Oatmeal muffin with grapes and cheese - Recipe 2
3. Prepare as much as you can the night before.
- · Defrost muffins, pre-mix pancake batter or a scrambled egg mixture.
- · Cut up fruits or vegetables for an omelette.
- · Have children help set the breakfast table the night before.
4. Be a good role model.
- · Children learn the most through example.
- · Be sure to show your child that you enjoy a healthy breakfast every morning.
- · Set a designated place and time to have breakfast with the family each morning.
Adapted from: Rolnick, A. RD. Breakfast Basics Nutrition Column. Heart & Stroke Foundation
WEEK ONE (Nov. 5 - 11)
Elementary Student Wellness Survey 2010-2011 results show that 31% of District 16 children do not eat breakfast. Beginning the day with a healthy breakfast will:
- Improve concentration and learning at school
- Help maintain a healthy body weight
- Encourage healthier choices throughout the day
- Jumpstart metabolism
- Provide more energy and fuel for the day
What makes a healthy breakfast?
A combination of foods from at least three of four food groups in Canada’s Food Guide
- Whole grain bread
- English muffin
- 1/2 whole grain bagel
- Tortillas or flatbread
- Cold or hot cereals
Milk and Alternatives
- Milk (2% M.F or less) or cheese
- Soy, Almond or Rice beverage
- Greek Yogurt
- Yogurt tube
- Cheese string
Meat and Alternatives
- Egg (omelets, boiled, etc.)
- Peanut butter
- Nuts & seeds
Vegetables and Fruit
- Any fresh or frozen fruit or vegetables
- 100% Juice in small amount (max 1/2 cup)
- Dried fruits
Examples: Blueberries 2 egg omelette with
Oatmeal Low fat cheddar cheese &
1 cup skim milk ½ cup green pepper
|Recipe #1 - Fruit and yogurt smoothie||140.3 KB|
|Recipe #2 - Oatmeal muffins||65.89 KB|
|Recipe #3 - French toast sticks||83.31 KB|
|Recipe #4 - Breakfast fruit pizza||53.5 KB|
|Recipe #5 - Breakfast burrito||59.28 KB|
|Recipe #6 - Peanut butter banana pita||108.36 KB|