Want Healthier Kids: Serve Dinner For Breakfast

Nutritionists tell us how important it is to make sure our children eat a good breakfast each and every day. But many American children are used to eating sugary breakfasts such as pancakes, waffles and cereal.

Get this. A bowl of Frosted Mini Wheats contains three teaspoons (12 grams) of sugar; some raisin bran cereals contain 20 grams; a 32-ounce sports drink can contain 19 teaspoons (76 grams) of sugar, and a 20-ounce Fruitopia fruit drink can pack nearly 18 teaspoons (71 grams) of sugar — nearly three times as much as a child should have in one day. That 4.2 ounce juice box contains nearly four teaspoons of sugar. By contrast a bowl of Cheerios, contains just a quarter-teaspoon (1 gram) of sugar. Children may like sugar but four – six teaspoons in a day is plenty. Sugar is not an enemy, we just have to eat it in moderation.

How can moms easily get their kids into the habit of eating protein rather than sugary cereals for breakfast?

The Family Coach, Dr. Lynne Kenney recommends that the families in her practice serve dinner for breakfast. Waking your kids up to a well-balanced breakfast with some protein, complex carbohydrates and healthy fats takes just a touch of planning. Whether it’s eggs, cheese, or meats in the form of stir-fry, a fritatta or pizza your child’s body is better fueled by protein and essential fatty acids than empty sugar calories.

It’s easy to provide your children with a balanced breakfast when you think a head and make dinner and breakfast at the same time. How about making easy lasagna and a quick fritatta, you’ll have dinner and breakfast both ready to go!

EASY LASAGNA

Ingredients:
• 8 ounces lasagna noodles
• 2 tablespoons salt for cooking water
• 1 tablespoon olive oil
• 16 ounces ricotta cheese
• 8 ounces sliced Mozzarella cheese
• 1/3 cup Grated Parmesan cheese

Sauce
• 1/2 cup finely chopped onion
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 pound ground chuck or round
• 24 oz bottle spaghetti sauce
• 1 teaspoon sugar
• 1 T Italian seasoning
• 1 T Jane’s mixed up salt

Preparation:

Sauce – Sauté onion and garlic in olive oil until onions are soft; add ground beef and brown. Pour off excess fat. Add remaining ingredients; stir well. Simmer slowly, uncovered, 30 minutes.

Cook noodles in boiling water with 2 tablespoons of salt for about 25 minutes, or until tender, stirring frequently to prevent sticking. Drain; add 1 tablespoon olive oil. Arrange noodles in a shallow 2 1/2-quart baking dish. Alternate layers of , meat sauce, noodles, ricotta and mozzarella. Beginning with the meat sauce then the noodles will prevent sticking. Top with parmesan. Bake, uncovered, at 325° for 45 minutes. Serves 6.

EASY FRITATTA

1 c. ricotta cheese
1 c. browned meat (sausage or beef, ground)
3 eggs
1/2 c. bread crumbs
2 tbsp. olive oil
Salt, pepper & oregano to taste
1 24 oz jar marinara sauce

Combine ingredients. Spread in 9 x 13 inch pan. Bake for 1 hour at 350 degrees. Cut into large portions and top with marinara sauce. Top with grated dry cheese.

Bake a few items, freeze them and you’re off to healthier breakfasts ready-to-go.

Leave a Reply