By Barbara Day, M.S., R.D., C.N.
Kids and adults, too, need to eat breakfast every day. Breakfast means break the fast. Kids will do better in school and parents will do better at work if they eat breakfast. Here’s few easy recipes: Nutty Fruit Breakfast Wrap -1 whole wheat tortilla, ¼ cup low fat vanilla yogurt, ½ cup fresh or frozen fruit like blueberries, ¼ tablespoon of toasted wheat germ (high in folic acid and vitamin E) and 1 tablespoon chopped nuts like walnuts. Fold in sides of tortilla, then roll. 1 serving = 314 calories, 10 grams of protein, 39 grams of carbohydrate, 14 grams of fat, 4 grams of fiber. Crunchy Fruited Yogurt- 1 tablespoon low fat granola, 8 ounces low fat vanilla yogurt, 1 tablespoon nuts like walnuts, ½ cup of fresh or frozen fruit like strawberries. 1 serving = 289 calories, 13 grams of protein, 43 grams of carbohydrate, 8 grams of fat, 3 grams of fiber. Here’s a resource to figure out how many calories your kids need per day. http://www.bcm.edu/cnrc/healthyeatingcalculator/eatingCal.html.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.