Healthy Breakfast Ideas

Running Club started again this morning and it got me thinking about healthy breakfast ideas.  If you are like me, we are usually running out the door and grabbing a breakfast bar or dry cereal the kids can eat in the car.  Well my daughter, who is in 1st grade, started running club for the first time today and it got me thinking about how important it is to eat a healthy breakfast.

A good breakfast should include some protein to fuel your body and will keep children satisfied longer.  Protein is the building block of our muscles but unfortunately children's breakfasts usually don't include any protein.  I know I am bad about this too.  Here are a couple of ideas to add some protein to your kids breakfasts.

Egg Cups/Muffins

These are easy to make ahead of time and then pop in the microwave in the morning.  I like them because you can make different varieties at the same time.  I have a kid who likes sausage and a kid who likes bacon so I can make a few for each.  Some great things to add include bell peppers, spinach, cheese, sausage and ham.  They can be stored in the refrigerator for about a week and can be reheated for 45-60 seconds or until hot.

Ingredients - serves 8

6 large eggs

1/4 cup milk

salt and pepper

Choice of fillings

Recipe:

1. Preheat oven to 375

2. Whisk eggs in bowl and season with salt and pepper

3. Pour in muffin tin cups about 3/4 full

4. Add fillings to each cup

5. Bake for 20-25 mins until centers are not runny

Greek Yogurt and Fruit

Greek yogurt is a great source of protein.  1 cup contains about 17-24 grams of protein.  Make sure you look for ones that have no sugar added though.  My daughter loves to eat greek yogurt with either fresh fruit or dried cranberries and granola.  This is something you can also mix up daily with different flavors or fillings so they don't get tired of having the same thing daily.  Nuts are also a great addition to yogurt.  You can put this in a bowl in the fridge the night before and have fruit ready to add in for a quick breakfast on those crazy school mornings.

Let's give our kids a great start to their day by making sure they get a good breakfast!

Welcoming Spring

As we change seasons, it's always good to look at what fruits and vegetable are in season.  You want to eat the freshest fruits and vegetables to get the most vitamins and minerals out of them so try to shop by what's in season.  Here's a list of a few that are in season for Spring:

Apricots

Artichokes

Asparagus

Broccoli 

Butter Lettuce

Chives

Collard Greens

Corn

Fava Beans

Fennel

Green Beans

Honeydew

Jackfruit

Limes

Mango

Oranges

Peas

Pineapple

Red Leaf Lettuce

Snow Peas

Spinach

Spring Baby Lettuce

Strawberries

Thanks for participating in this years P.A.C.K. Week!  I hope your kids enjoyed the challenge of trying new fruits and vegetables.  Remember, it usually takes a child trying something 10 times to develop a taste for it.

I found this information sheet listing the nutritional information for fruits and vegetables that I thought was helpful and wanted to pass it along.

https://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/kids/pack_week_2010/VitaminsAndMinerals_InfoSheet.pdf

I also found this website to be full of great information for getting more fruits and vegetables into your diet.
https://www.fruitsandveggiesmorematters.org

FRIDAY

Green Day

Mant leafy green vegetables contain Vitamin A, calcium and many other vitamins and minerals.  Calcium helps support healthy bones.  Greens are great for heart health, healthy bones, can help with constipation and reduce the risk of diabetes.

Fruit Options:

Avocado, Green Grapes, Green Apples, Kiwi, Honeydew, Limes

*Instead of using mustard or mayo on sandwiches, use mashed avocado for a more nutritious sandwich full of healthy fats

Vegetable Options:

Asparagus, Broccoli, Celery, Cucumbers, Green Beans, Green Cabbage, Green Pepper, Leafy Green, Spinach, Peas, Okra

*Many green vegetables are great with hummus dip

* Spinach is a great base for a salad

THURSDAY

Purple/Blue Day

When you see purple or blue fruits and vegetables, think antioxidant power!  They tend to be the highest in antioxidants and help fight inflammation/boost your immune system.  They can also help improve your bodies ability to absorb calcium and other nutrients.

Fruit Options:

Blackberries, Blueberries, Plums, Purple Grapes, Raisins, Purple Figs

* A great option is 100% grape juice

* Raisins make a great addition to a trail mix

Vegetable Options:

Black Olives, Eggplant, Black Beans, Purple Cabbage, Purple Potatoes

* Olives are a great little finger food
* Adding black beans to a salad adds some great fiber and other nutrients

WEDNESDAY

Red Day

Red fruits and vegetables always seem to be a kid favorite.  They help protect the body from harmful free-radicals and protects your body against heart disease.

Fruit Options:

Cherries, Cranberries, Red Apples, Red Grapes, Raspberries, Strawberries, Watermelon, Pomegranates, Grapefruit

* Strawberries are an excellent source of the B vitamin folate

* Red apples and raspberries are an excellent sources of fiber which helps in digestive health and keeps you feeling full

*Dried cranberries make an easy snack and are a great accent to trail mix.

Vegetable Options:

Beets, Radish, Red Peppers, Red Potatoes, Tomatoes

* Red Peppers are great with a ranch or hummus dip

TUESDAY

White/Brown/Tan Day

They may be a little boring in color but white/tan/brown fruits and veggies are full of vitamins and minerals too.

Fruit Options:

Bananas, White Peaches, Dates, White Pears

* I say bananas can count as yellow or tan because when I think of a banana I think yellow.

* To add some fun to white peaches, cut them up and put them in a reusable container and sprinkle some cinnamon on top.

Vegetable Options:

Cauliflower, Mushrooms, White Corn, White Potatoes, Chick Peas

* Cauliflower s full of antioxidants, vitamin C and contains folate.  Folate is naturally present in many food and is a B vitamin that is needed to make DNA and for your body's cells to divide.

* Potatoes are high in vitamin C to help support a healthy immune system.  They are also a good source of potassium.  Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.

MONDAY

Yellow/Orange Day

Yellow and orange fruits and vegetables are full of Vitamin A, Vitamin C, and many other nutrients.  They aid in promoting a strong immune system and healthy vision.  They also help keep our bones healthy and promotes healthy joints.

Fruit Options:
Apricots, Cantaloupe, Bananas, Grapefruit, Mangos, Nectarines, Oranges, Peaches, Pineapple, Yellow Apples, Yellow Pears, Papaya

* Pineapple chunks or other fruits are great with cottage cheese - this combination is packed with protein, calcium, and sweetness
* Dried fruits, apricots or bananas, are also a great option for snack, especially when you don't have a way of keeping your fruit cool.

Vegetable Options:
Butternut Squash, Carrots, Sweet Corn, Sweet Potatoes, Yellow Peppers, Yellow Summer Squash

* Baby carrots and peppers are great with peanut butter or ranch dip.

P.A.C.K. Week is a 5 day program to encourage children to eat more fruits and vegetables, as well as a wide color variety, at home and at school.

Each day of the week is assigned a different color to help children broaden their selection of fruits and vegetables.  The program hopes to encourage children to eat a colorful variety of fruits and vegetables on a daily basis for a healthy lifestyle.

McKinney ISD will be participating in P.A.C.K. Week this coming week - February 26-March 2.  Here is the schedule:

I will be posting colorful ideas before each day!

Students will get to share what they brought during morning meeting as they talk about the color for the day and healthy food choices.  We have also partnered with ARAMARK who will be providing lunch items for each color.

1 point will be rewarded to the class for each student wearing the color and

1 point for each student who brings a snack or lunch item to match the color of the day.

The grade with the most points will earn extra recess.

The class, in the winning grade, with the most points will earn a pajama day