More often than not, we tend to exclude veggies from our breakfast and focus more on fruit – I get it!  Fruit is sweet and juicy and is a great addition to any breakfast meal, but veggies can be too!  We have some KES Clubs that serve peppers, carrots and other veggies at breakfast, but the majority do not.  I came across this great read from Super Healthy Kids, read the below tips and just as it suggests try adding more veggies to your kids breakfast as home, as well as your KES Club.

1. SERVE UP GREAT NUTRITION

Vegetables are among the most nutrient-dense foods on the planet, so it only makes sense to start fueling kids’ bodies with them first thing in the morning. Leafy greens like spinach, kale, and chard, and orange veggies like carrots, sweet potatoes and butternut squash pack a big nutritional punch. But try all kinds! They all come with a healthy dose of vitamins, minerals, and fiber.

2. Normalize it.

Kids learn what normal eating looks like meal by meal, year by year. The more you serve vegetables with breakfast, the more kids learn that these foods belong on the table at breakfast–and every other meal. Once it becomes a habit, you can count on your kids to notice that something is “off” when veggies are missing from breakfast.

3. Expand your menu options.

Tired of oatmeal, yogurt, and scrambled eggs? Try frying an egg in a bell pepper, spreading refried beans into a tortilla with tomatoes, or baking up some Sweet Spinach Muffins. Get excited about new flavors and colors in your family’s breakfast!

4. Work with kids’ unpredictable eating habits.

The more chances kids have to eat vegetables, the more chances they have to say YES!  Use kids’ unpredictable eating habits to your advantage, and serve veggies in the morning.

5. Get a head start.

Speaking of unpredictable, sometimes it’s hard to know which direction your family’s day will go. So it pays to get a head start on veggies first thing in the morning. Then, if you end up having pancakes and fruit for dinner, you can feel confident that your kids got a chance to choose veggies at least once or twice in the day.

Information retrieved from: http://www.superhealthykids.com/5-reasons-to-serve-veggies-with-breakfast/

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Well after a long Winter it appears that Spring may have officially started!  Springtime is usually the time when many of our children’s extracurricular activities are coming to an end – hockey, skating, dance, music, etc.  With the extra time on their hands and the warmer afternoons, children are eager to go outside and play when they get home from school.  While dinner will likely not be ready for a couple of hours, we know they are hungry after all afternoon in the classroom.  Since they will be in a hurry to head outside it may be important to have some healthy snacks on hand.  While it’s certainly easy to hand them a cereal bar, rice krispie treat, fruit snacks and other prepackaged foods, having healthier options available will be of benefit to both you and your child – it will give them energy to play, allow them to stay full longer and provide them with lots of nutrition.

Here are some easy but great snacks that you can prep ahead of time and have on hand when your children return home from school.  There are many more great snacks that you can certainly try as well, just remember to always include at least two out of the four food groups for a well balanced snack:

• Whole grain crackers and cheese cubes
• Whole grain crackers with nut butter or cottage cheese
• Pita bread or crackers and hummus
• Fruit and vegetable platters
• Homemade trail mix (whole grain cereals, dry fruit, granola, etc)
• Yogurt and fruit
• Whole grain muffins with fruit & glass of milk
• Smoothie made with fruit and milk
• Half sandwich with peanut butter or leftover meat (ie. turkey or chicken)

Note:  Don’t forget to wash your snack down with a healthy beverage like water; water is your best choice for hydration when heading out to play!

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Easter holidays begin for our students today.  On Easter morning it’s always nice to stay festive and serve up something a little special to your children.  Try this fun “Bunny” pancake for them, they will love it!

Ingredients:

• Pancake mix (or you can make you own homemade pancakes)
• Bananas for the ears
• Apples for the teeth
• Strawberry for the nose
• Yogurt and blueberries for the eyes
• Cheese for the whiskers

Directions:

Once your pancakes are made, use one full round pancake for the bunny’s face and use two small mini pancakes for the mouth/whiskers.  Slice a banana in half (long ways) and make the bunny ears.  Add two small pieces of apple for the teeth.  Use one slice of strawberry (round) for the nose.  Cut a piece of hard cheese in 6 thin strips for the whiskers.  Place a dollop of thick yogurt for the eyes and add a blueberry to each.  With your leftover fruit you can serve a small fruit salad on the side of your bunny pancake. Enjoy and “Hoppy Easter”!

Recipe adapted from: https://www.pinterest.com/pin/58828338858964519/

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador