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ISU Extension Dietitian: Power Up with Breakfast

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It’s back to school season! Before you send your kids out the door and off to school make sure you offer them a delicious and nutritious breakfast to get the day off to a good start. Research shows that breakfast is a very important meal and breaking an overnight fast can make a major difference in children’s overall health and well-being. Eating a smart breakfast can not only improve behavior and school performance, but also foster a healthy weight.• Start with some powerful protein

o Protein, often a missing component in morning meals, helps children go strong and stay focused until lunch.

o Go lean with protein choices: an egg, slice of Canadian bacon, slice of deli meat or cheese, container of low-fat yogurt, or peanut butter on toast.

Scrambled Egg Muffins

Nutrition information per serving: Calories: 100 Fat: 6g Saturated fat: 2g Carbohydrate: 3g Sodium: 230mg Fiber: 1g

• Add in nutrient-rich whole grains

o Whole grains provide an extra nutrition punch; they have more fiber and nutrients, and tend to digest slower for longer lasting energy.

o Serve kids whole grains cereals like oatmeal, or try whole grain breads, muffins, waffles, pancakes, or rolls.

Crispy Granola

Nutrition information per serving: Calories: 150 Fat: 5g Saturated fat: 0g Carbohydrate: 26g Sodium: 20mg Fiber: 3g

• Get fresh with fruits and vegetables

o Breakfast is a great time for kids to enjoy produce

o Go with fresh fruit or whatever is in season

o Canned options and frozen fruits are great in yogurt parfaits or smoothies

o Try chopped vegetables in an omelet or a glass of vegetable juice

Breakfast Splits

Nutrition information per serving: Calories: 357 Fat: 3g Saturated fat: 1g Carbohydrate: 77g Sodium: 134 mg Fiber: 6g

• Make it routine

o Get organized the night before

o Keep breakfast simple

o Pack your breakfast to go

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