Breakfast of Champions
Research has shown that children who eat breakfast
- Learn better
- Have a better attention span and memory
- Do better on mental tasks and tests
- Are more likely to meet their overall daily nutritional needs
- Are more likely to have a healthy weight
Here are some simple, balanced breakfast examples:
- Whole-wheat toast with peanut butter and 125 mL (4 oz) of 100% orange juice
- High fibre cereal with a sliced banana and 250 mL (8 ounces) of milk
- A fruit smoothie made with berries and yogurt paired with a boiled egg
- Cheese string, toasted bagel, and 125 mL (1/2 cup) of diced fruit
Lunch with Staying Power
Do you or your children feel like you are running out of energy after lunch? Here are some tips for packing lunches that will help you get through the afternoon:
- Include a serving from the Meat and Alternatives food group, such as meat, fish, beans, tofu, or poultry. The protein will help keep you full and satisfied until your next snack or meal.
- Include a dark green or an orange vegetable every day. Vegetable juice can be a good change of pace from time to time. Look for the low sodium versions.
- Select a variety of whole grains, such as brown rice or whole grain bread.
- Include lower fat milk products, such as 1% milk or yogurt. If you do not drink milk choose fortified soy beverages.
- Add fruit to finish off lunch – fresh or canned in juice.
- Ask children to help build their lunch – they may be more likely to eat it then.
To Build Healthy Meals
Include at least three of the four food groups to build healthy breakfasts and lunches. Include all four food groups to build a healthy dinner.
Family Meals Provide More than Just Nutrition
Family meals are a great way of keeping connected during a hectic week. Research suggests that eating meals together at least three times per week has some benefits for everyone.
When families eat together, children are
- More likely to have healthier meals
- More likely to have healthier weights
- More likely to eat more vegetables and fruit and fewer unhealthy snack foods and pop
- More likely to have better school grades
- More likely to have lower stress levels
- More likely to feel good about themselves and have positive relationships with their friends
- Less likely to use unhealthy dieting practices
- Less likely to smoke, drink, or do drugs
Keep in mind that meals don’t have to be fancy to be healthy.
Take advantage of family meals to provide your children with a chance to talk about what is going on in their life. You will be nourishing their body with healthy food, while also letting them know that they are important to you.
If you are wondering how you can fit healthy meals into your family’s busy lives? Visit Eat Right Ontario’s website for more menu planning resources.
Take Home Point…
The average fast food meal supplies over 60% of a child’s daily calorie needs. Instead of going to the drive-thru, enjoy spending time together preparing and eating family meals at home.
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