Superintendent’s Chat

Richard McClements, Shonto Preparatory School

 

This “Chat” focuses on the critical theme of consuming a balanced, healthy breakfast.  I hope that all students and parents use the information contained within to begin a permanent regimen that makes a difference in health and school achievement.  The information shown below is from the website:  www: healthyschoollunches.org/news/top10_kidsbreakfast.pdf

 

Healthy Power Breakfasts for Kids – Why It is Important

  • Children who start their day with a balanced, healthy breakfast perform better in school and

are more prepared for the active day that lies ahead.

  • By skipping breakfast, a child’s overnight fasting period is extended, and blood sugar level declines, triggering a stress response that disturbs alertness and memory.

·         In honor of National School Breakfast Week, the Physicians Committee for Responsible Medicine has put together their Top Ten list of healthy breakfasts for kids—meals that will both nourish them during the day, and help them develop healthy eating habits to stay slim and ward off chronic diseases later in life.

·         Power breakfasts for kids are rich in complex carbohydrates and fiber and include a fruit or

vegetable and a modest amount of protein (10-15% of calories) from plant sources.

  • Complex carbohydrates found in grains, beans, fruit and vegetables, are the preferred fuel

for the muscles and the brain. Fruits and vegetables are rich in fiber, vitamin C, betacarotene, and many other nutrients.

  • The USDA recommends 2-4 servings of fruit and 3-5 servings of vegetables per day. Starting the day off with fresh fruit, a serving of vegetables or 100% fruit juice will help kids meet this recommendation.
  • Research shows that adults who eat fruit and vegetables in adulthood also consumed them as children. A breakfast rich in fruits and vegetables and devoid animal protein helps support bone growth by decreasing

calcium loss from the body.

  • The healthiest breakfasts leave out dairy and meat products, because these foods tend to be high in artery clogging saturated fat and cholesterol. In addition, numerous scientific studies link the consumption of cow’s milk to obesity, anemia, ear infections, constipation, respiratory problems, heart disease, and some cancers. Moreover, since many children, particularly those of African, Asian, Hispanic, or Native American heritage, are unable to digest lactose (a dairy sugar), other calcium rich foods or beverages are preferred. Lactose

intolerance, which develops gradually over the childhood and early adult years, causes flatulence, cramping, diarrhea, and bloating in some individuals.

  • A healthy breakfast doesn’t have to take a lot of time. A bowl of unsweetened cereal with

soymilk and a glass of juice is the favorite of many youngsters. Other quick ideas include toaster waffles with raw fruit, whole grain toast with peanut butter and jelly, or oatmeal and raisins. Below is a list of 10 delicious, kid-tested and dietitian-approved healthy meals for starting the day off right.

 

Top Ten Healthy Power Breakfasts for Kids  ( A couple of recipes are shown  below)

1. Cinnamon Raisin French Toast

Chopped strawberries & blueberries

Fortified orange juice

 

2. Whole Wheat Pancakes

Applesauce

Fortified vanilla rice milk

 

 

3. Peanut butter & sliced banana on whole grain toast

Apple wedges

Fortified soymilk

 

4. Scrambled Tofu

2 slices whole grain toast with apple butter

Melon wedges

Grape juice

5. Quick Breakfast Pudding                                                           6.  Hot oat bran cereal made with fortified soymilk

1 banana                                                                                         sliced pears                                                                    

Fortified apple juice                                                                        fortified orange juice

 

7. Maple Walnut Granola                                                                 8.  Creamy Berry Smoothie

1 cup fortified vanilla rice milk                                                        2 slices whole grain toast with jam

Fortified apple juice

 

 

9. Raisin bran cereal with sliced bananas & fortified                  10.  Fruity Bran Muffin

vanilla soymilk                                                                             vanilla soy yogurt

Cranberry juice cocktail                                                               apple juice

 

Recipes for Mothers

Cinnamon Raisin French Toast  (Makes 6 slices)

This cholesterol-free French toast is a hearty and delicious way to start the day.

1 cup fortified soymilk or rice milk (plain or vanilla)

1/4 cup whole wheat pastry flour

1 tablespoon maple syrup

1 teaspoon vanilla

1/2 teaspoon cinnamon

6 slices cinnamon raisin bread

Combine milk, flour, maple syrup, vanilla, and cinnamon in a blender. Blend until smooth.

Pour into a flat dish. Soak bread slices in batter until soft but not soggy. The amount of time this takes will vary depending on the bread used.

Cook in an oil-sprayed non-stick skillet until first side is golden brown, about 3 minutes.

Turn carefully with a spatula and cook second side until brown, about 3 minutes.

 

Whole Wheat Pancakes

Makes 24 2-inch pancakes

Six simple ingredients are all it takes to make these nutritious, whole grain pancakes. They

are delicious with fresh fruit, unsweetened spreadable fruit, or maple syrup.

1 banana

1-1/4 cups fortified soymilk or rice milk

1 tablespoon maple syrup

1 cup whole wheat pastry flour or whole wheat flour

2 teaspoons sodium-free baking powder

_ teaspoon salt fresh fruit, spreadable fruit or maple syrup for serving In a large bowl, mash banana, then stir in milk and maple syrup.

In a separate bowl mix flour, baking powder, and salt. Add to banana mixture and stir until smooth.

Pour small amounts of batter onto a preheated non-stick, lightly oil-sprayed griddle or skillet and cook until tops bubble.

 Flip with a spatula and cook second side until golden brown, about 1 minute. Serve immediately.

 

Quick Breakfast Pudding

Makes about 4 cups

Dried fruit and oatmeal make a sweet, creamy breakfast cereal.

8 dried apricot halves

5-6 dried figs

_ cup raisins

1 green apple (Pippin or Granny Smith)

1 cup quick rolled oats

3 cups fortified vanilla soymilk or rice milk

_ teaspoon cinnamon

Chop apricots, figs, and raisins in a food processor.

Cut apple in quarters and remove core. Add to dried fruit in food processor and chop finely.

Transfer to a saucepan and add oats, milk, and cinnamon. Heat to a simmer then cover and cook, stirring occasionally, until thickened, about 5 minutes.

 

Maple Walnut Granola

Makes about 6 cups

This yummy granola is made without added oil.

3 cups rolled oats

1 cup wheat germ

_ cup chopped walnuts

_ cup raisins

_ cup dried cranberries (optional)

_ cup sesame seeds

_ cup maple syrup

2 tablespoons molasses

1 teaspoon cinnamon

Preheat oven to 300oF.

Combine all ingredients in a large bowl and mix thoroughly.

Transfer to a 9 x 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes.

 

I have asked that Marjorie Laughter, our school lunch manager, begin using some of these foods and menus for students who eat on campus.   Every parent wants his or her child to be healthy and do well in school.  Mothers, if you follow this suggested program, you will be doing all of your family a great favor.  The hardest thing about any new program is the discipline to continue it.