• Nutrition Nuggets
    Food and Fitness for a Healthy Child

    A good start
         Did you know that breakfast is the most important meal ofyour child's day? It provides the nutrients and energy he needs to concentrate in school. Research even shows that kids who eat breakfast get better grades, pay more attention in class, and behave better. help your youngster begin his day on the right foot.
    Make Time
         Set the alarm to allow 10-15 unhurried minutes for breakfast. Suggest several healthy breakfast items, and let your child choos. Tip: If your youngster doesn't like to make decisions first thing in the morning, give him breakfast choices the night before.
    Make it healthy
        Give your child a mix of protein (such as milk, eggs, cheese, or meat) and carbohydrates (whole-grain cereal, fruit, or whole-wheat bread). The carbohydrates boost energy and help your child jump-start his day, while the protein keeps his body going strong until lunchtime.
    Make it kid-friendly
         These quick breakfasts are sure to bring and early-morning smile to your youngster's face:
    • Egg in a Basket: Cover a frying pan wiht no-fat cooking spray. Tear a hole out of a slice of whole-wheat bread, put the slice in the pan, and crack an egg into the hole. Cook two minutes, flip, and cook until the egg is set and lightly browned.
    • Waffle Wonder: Toast a whole-grain frozen waffle. Put sliced strawberries around the edge and fill wtih a handful of blueberries. Serve with a side of low-fat flavored cottage cheese or yogurt.

    Family meals   
    Do your kids rush through dinner and bolt from the table? Try these ideas to build quality fmaily time into your dinner hour.
     
    Keep the conversation light. Focus on the event s of the day or fun weekend plans ahead. Of course, praising your children for a job well done at school or home is always welcome!
     
    Take turns. Ask each person to tell one interesting thing he or she learned during the day. Thatincludes you, too. You might mention something you read in the newspaper or learned about at work.
     
    Play a game. Try the "name game." Start with the name of someone famous (George Washington). Go around the table, tgaking turns calling out another well-known person or character with the same first or last name (Curious George, George Washington Carver).