Go Back to School/College With Breakfast - 24HourForum.com

08-09-2008, 11:56 AM

Go Back to School With Breakfast

Most Central Texas parents would love it if someone suggested a plan to provide a simple, proven way to help their children do better in school. You can do it easily, of course, just by serving a nutritious breakfast. Pediatric dietitian Kim Bilger, MPH, RD, LD, at Dell Children's Medical Center of Central Texas gives us useful tips and good advice.

"Has anyone ever told you that breakfast is the most important meal of the day? Well, theyre right! Eating breakfast in the morning jump starts your brain and your metabolism for the day, preventing mid-morning fatigue and overeating at lunch," says Kim. "This is especially important for kids, as they have a lot to learn in a school day, and eating breakfast can improve their attention span, concentration and memory. In a time when the childhood overweight population is increasing rapidly, breakfast is also crucial to help your child keep their weight in check."

Research studies have demonstrated overwhelmingly that kids get a boost in brainpower, behavior and calorie control when they have a nutritious breakfast to start the day. Some of the benefits include:

* Improved concentration, memory and attention span, leading to higher standardized test scores and better grades.
* Increased attentiveness and class participation along with better behavior.
* Regular attendance and few absences.
* Consumption of fewer calories throughout the day, leading to less excess body fat.

Pack In Nutrition

"To get these benefits from eating breakfast, though, healthy food choices are essential," she adds. "A beneficial breakfast includes whole grains, fiber, and protein." Here's why:

* Whole grains are a good source of carbohydrate that provide energy for the body and fuel for the brain right away.
* Protein helps keep the energy level up even after the energy from carbohydrates is used up.
* Fiber helps by providing a feeling of fullness that prevents overeating. Fiber also helps foods move through the digestive system and can help lower cholesterol levels. Try to avoid high-sugar breakfast foods like toaster pastries and some breakfast bars, as these dont have much nutritional value and dont satisfy hunger as well.

Sources of these beneficial nutrients include:

Carbohydrates containing fiber:

* Whole grain cereals (cold and hot)
* Whole grain breads, waffles or muffins
* Fruits
* Vegetables
* Brown rice
* Bran or other whole grains

Protein:

* Low-fat or nonfat milk, cheese, yogurt, or cottage cheese
* Lean meats (ex: turkey bacon, Canadian bacon)
* Eggs
* Nuts or nut butters
* Cooked dried beans (also contain fiber!)

Trouble Shooting Common Problems

"The most common reasons I hear from patients and families about why they dont eat breakfast include lack of time, not being hungry early in the morning and boredom with the same old breakfast ideas," continues Kim. Here are ways to avoid these barriers:

In a hurry? Try

* Keeping your pantry/refrigerator stocked with quick, healthy breakfast items (ex: whole grain frozen waffles, whole grain cereal bars, fresh fruit, yogurt, etc)
* Preparing some of it the night before (ex: cut up fruit)
* Setting the alarm about 10 minutes earlier than usual for everyone to have time to prepare and eat breakfast. Families who eat breakfast together benefit from that additional family time, too!

Is your child not hungry when they wake up? Try

* Packing a breakfast for your child to eat on the bus or once they arrive at school.
* Looking into school/daycare breakfast options for your child. Families with limited incomes often qualify for free or reduced breakfasts. If your child eats breakfast at school, take time to educate them on choosing healthy foods.

Tired of the same old breakfast? Try

* Whole grain waffles topped with peanut butter or fruit
* Hot cereal topped with spices like cinnamon or nutmeg and a low-fat yogurt
* Whole grain toast or bagel topped with peanut butter or fat free cream cheese
* Low-fat cottage cheese with fresh fruit and a whole grain waffle
* Whole grain cereal topped with fruit and a low-fat yogurt or cottage cheese
* Vegetable omelet with fresh fruit and low-fat milk
* Lean turkey bacon or Canadian bacon on a toasted English muffin
* Whole wheat tortilla with low-fat shredded cheese, folded over and heated in a microwave for about 20 seconds (top with salsa!)
* Whole grain bread or pita with sliced boiled eggs and a low-fat milk
* Breakfast smoothie (low-fat yogurt, low-fat milk, fruit, and blend!)
* Half sandwich with whole grain bread, peanut butter, and sliced bananas (this ones easy to take on-the-go!)

Remember that parents benefit from a nutritious breakfast, too - and even in the morning rush, sitting down together even for a few minutes lets everyone organize and prepare for the day.

Kim works with the families of infants, children and adolescents who may need nutritional counseling or assessments on an outpatient basis to complete their medical needs or to maintain a healthy lifestyle for proper growth. Marni Paul Specialty Care Center dietitians can provide nutritional assessments and counseling for a wide variety of issues, such as; weight loss, weight gain, high cholesterol, high triglycerides and chronic illnesses. With all the different messages and advice in our society today, a dietitian can help both children and parents establish their own healthy eating program. Specialty Care Center accepts outpatient referrals from area physicians.

08-09-2008, 11:56 AM	#1 (permalink)
Jav Guest Posts: n/a	Go Back to School/College With Breakfast Go Back to School With Breakfast Most Central Texas parents would love it if someone suggested a plan to provide a simple, proven way to help their children do better in school. You can do it easily, of course, just by serving a nutritious breakfast. Pediatric dietitian Kim Bilger, MPH, RD, LD, at Dell Children's Medical Center of Central Texas gives us useful tips and good advice. "Has anyone ever told you that breakfast is the most important meal of the day? Well, theyre right! Eating breakfast in the morning jump starts your brain and your metabolism for the day, preventing mid-morning fatigue and overeating at lunch," says Kim. "This is especially important for kids, as they have a lot to learn in a school day, and eating breakfast can improve their attention span, concentration and memory. In a time when the childhood overweight population is increasing rapidly, breakfast is also crucial to help your child keep their weight in check." Research studies have demonstrated overwhelmingly that kids get a boost in brainpower, behavior and calorie control when they have a nutritious breakfast to start the day. Some of the benefits include: * Improved concentration, memory and attention span, leading to higher standardized test scores and better grades. * Increased attentiveness and class participation along with better behavior. * Regular attendance and few absences. * Consumption of fewer calories throughout the day, leading to less excess body fat. Pack In Nutrition "To get these benefits from eating breakfast, though, healthy food choices are essential," she adds. "A beneficial breakfast includes whole grains, fiber, and protein." Here's why: * Whole grains are a good source of carbohydrate that provide energy for the body and fuel for the brain right away. * Protein helps keep the energy level up even after the energy from carbohydrates is used up. * Fiber helps by providing a feeling of fullness that prevents overeating. Fiber also helps foods move through the digestive system and can help lower cholesterol levels. Try to avoid high-sugar breakfast foods like toaster pastries and some breakfast bars, as these dont have much nutritional value and dont satisfy hunger as well. Sources of these beneficial nutrients include: Carbohydrates containing fiber: * Whole grain cereals (cold and hot) * Whole grain breads, waffles or muffins * Fruits * Vegetables * Brown rice * Bran or other whole grains Protein: * Low-fat or nonfat milk, cheese, yogurt, or cottage cheese * Lean meats (ex: turkey bacon, Canadian bacon) * Eggs * Nuts or nut butters * Cooked dried beans (also contain fiber!) Trouble Shooting Common Problems "The most common reasons I hear from patients and families about why they dont eat breakfast include lack of time, not being hungry early in the morning and boredom with the same old breakfast ideas," continues Kim. Here are ways to avoid these barriers: In a hurry? Try * Keeping your pantry/refrigerator stocked with quick, healthy breakfast items (ex: whole grain frozen waffles, whole grain cereal bars, fresh fruit, yogurt, etc) * Preparing some of it the night before (ex: cut up fruit) * Setting the alarm about 10 minutes earlier than usual for everyone to have time to prepare and eat breakfast. Families who eat breakfast together benefit from that additional family time, too! Is your child not hungry when they wake up? Try * Packing a breakfast for your child to eat on the bus or once they arrive at school. * Looking into school/daycare breakfast options for your child. Families with limited incomes often qualify for free or reduced breakfasts. If your child eats breakfast at school, take time to educate them on choosing healthy foods. Tired of the same old breakfast? Try * Whole grain waffles topped with peanut butter or fruit * Hot cereal topped with spices like cinnamon or nutmeg and a low-fat yogurt * Whole grain toast or bagel topped with peanut butter or fat free cream cheese * Low-fat cottage cheese with fresh fruit and a whole grain waffle * Whole grain cereal topped with fruit and a low-fat yogurt or cottage cheese * Vegetable omelet with fresh fruit and low-fat milk * Lean turkey bacon or Canadian bacon on a toasted English muffin * Whole wheat tortilla with low-fat shredded cheese, folded over and heated in a microwave for about 20 seconds (top with salsa!) * Whole grain bread or pita with sliced boiled eggs and a low-fat milk * Breakfast smoothie (low-fat yogurt, low-fat milk, fruit, and blend!) * Half sandwich with whole grain bread, peanut butter, and sliced bananas (this ones easy to take on-the-go!) Remember that parents benefit from a nutritious breakfast, too - and even in the morning rush, sitting down together even for a few minutes lets everyone organize and prepare for the day. Kim works with the families of infants, children and adolescents who may need nutritional counseling or assessments on an outpatient basis to complete their medical needs or to maintain a healthy lifestyle for proper growth. Marni Paul Specialty Care Center dietitians can provide nutritional assessments and counseling for a wide variety of issues, such as; weight loss, weight gain, high cholesterol, high triglycerides and chronic illnesses. With all the different messages and advice in our society today, a dietitian can help both children and parents establish their own healthy eating program. Specialty Care Center accepts outpatient referrals from area physicians.

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