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Tips for dining out with kids
Once the decision is made to dine out we are faced with many decisions, including where to go and what to eat. Whether it’s fast food or a sit down meal, there are menu options available for kids that will meet your healthy standards and then of course there is the opposite.
Healthy eating for on-the-go families
For busy families trying to juggle work, soccer games and homework, here are a few tips that will help with maintaining healthy eating habits.
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Kids who eat a healthybreakfast do better in school
The days are slowly becoming shorter, the temperatures are falling and ourchildren are back to school.
With school underwayparents' thoughts turn toward bus schedules, homework and report cards. Give your child an extra edge towardbetter grades by helping them start their day with a nutritious breakfast.
There are many benefits to be had by eating breakfast. This very important meal can provide upto 25% of the recommended daily allowance for key nutrients, such as calcium,protein, vitamins A and B6, magnesium, iron and zinc.
Eating breakfast helpschildren to perform better at school. This first meal of the day can improve attention,memory and cognitive function. Children who eat breakfast make fewer mistakes and work faster in mathand number checking tests. Theyperform better in vocabulary and better handle frustration. School breakfast programscan lower absence and tardiness rates and improve standardized testscores. Adolescents who eatbreakfast tend to have a lower body mass index (BMI) - higher BMIs can indicateobesity.
The challenge with breakfast is that is falls at a very hectic time inthe day. Parents are trying to getready for work while also getting the kids up and out the door to catch thebus. This frenzy is coupledwith the last minute drama of "I can't find my shoes" and "Where's the librarybook?"
With this in mind, keep breakfast simple and plan ahead; prepare as muchas possible the night before.
Breakfast should include foods from several food groups to provide themost benefit to children, both educationally and physically. You want to balance protein,carbohydrates and fat. This balancewill prevent a drop in blood sugar for several hours. A drop in blood sugar can mean a decline in energy andsymptoms of hunger that will distract your child from learning.
The following are some fast breakfast ideas that will help you and yourchild start the day off right.
- Whole grain cereal with 1% milk.
- 100% whole wheat bread or english muffin with peanut butter and a piece of fruit.
- Hard boiled egg with a small bagel.
- 6-8 oz of low fat yogurt with fresh or frozen blueberries and a ¼ cup of granola.
- 1-2 whole grain frozen waffles, toasted with peanut butter and sliced bananas with honey drizzled on top.
- Oatmeal (made with milk) with sliced strawberries and a tablespoon of sliced almonds.
- Yogurt and fruit smoothie.
- On the fly: Carnation Instant Breakfast made with skim or 1% and a piece of fruit.
- String cheese with a piece of fruit.
- Toasted whole grain english muffin with sliced tomato and a slice of cheese melted on top.
If making breakfast at home still proves to be a challenge, contact yourschool office to inquire about the School Breakfast Program.
Wendy Kane is a registered dietitian and certified diabetes educator inthe Backus Hospital Diabetes Management Center. This advice should not replacethe advice from your physician. Email Ms. Kane and all the Healthy Livingcolumnists at healthyliving@wwbh.org or commenton their blog at www.healthydocs.blogspot.com