Eat Breakfast Every Day

Breakfast is the most important meal of the day. Studies show that children who regularly eat breakfast have better
attendance and better test scores than children who don’t eat breakfast.

To help your child succeed in school, serve them a good breakfast every morning. A good breakfast can be very simple to make. Try these ideas.


  • Melt a piece of cheese into scrambled eggs. Spoon the cheesy eggs into a pita pocket or onto bread, an English muffin, or a tortilla. Serve with orange juice.
  • In the winter, cook some regular or quick-cooking hot cereal. Stir in bits of dried fruits and break in an egg.  Cook about 5 to 7 minutes longer.
  • Make a fried egg. and layer with slices of ham and veggies.
    Or, roll the egg, ham, and veggies up in a tortilla.


Small meals are better

Because toddlers and young children have small stomachs, instead of three large meals, it’s better to serve them three small meals plus healthful snacks in between meals.

The snacks will help keep your child’s energy level high and avoid hunger pains between meals. Older children may also benefit from healthful snacks.

If your teen claims to be hungry all the time, it’s probably true!

Keep snacks available that are just as nutritious as the foods you serve for a meal. Snacks can be very quick and easy to prepare. Instead of potato chips and carbonated beverages, try pizza bagels, baby carrots, deviled eggs, fresh fruits, air-popped popcorn, and peanut butter and jelly sandwiches.


Are fats bad for you?

Fats are not a “bad” food. Fats in moderation make foods taste good and help the body absorb fat-soluble vitamins.

Some fats are better for our bodies than others. Vegetable oils such as canola and olive oils do not increase heart disease risk. However, saturated fat, the type of fat that is solid at room temperature, increases our risk of heart disease by raising blood cholesterol levels. But, because all fats are high in calories, it is important to eat high-fat foods sparingly.

New studies show that cholesterol, a waxy substance made in your body and also found in animal foods like eggs and shrimp, does not raise your heart disease risk when it’s part of a healthful diet. Healthy people with normal blood cholesterol levels can enjoy an egg every day.

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