Yes, the time has come. it is the time to get back in the routine of school. Routine can be good, especially when it comes to eating healthy foods. Unfortunately, when our routine gets crunched for time, breakfast may be the first item on the “to do list” to get tossed.

Research has shown that protein and fiber rich foods are key foods to include in your breakfast every day. Keeping hunger pains away is most important. Foods that enter the body quickly tend to be used up quickly. For example, simple carbohydrates like candy, juice, soda, pastries and white breads will digest quickly and hunger pains will quickly set in.

When hunger pains set in our concentration lowers and we begin drift away or in the case of our children, unable to sit in the classroom with attentiveness. Protein and fiber rich foods help keep the hunger pains away.

Choosing protein and fiber rich breakfast foods may be difficult to find in the grocery store unless you read the food label. Reading the food label will help decide which foods are higher in fiber and protein.

For breakfast, we should offer at least one-third of our daily protein needs for our children. Many times breakfast consists of mostly carbohydrates. For example, juice, waffle and syrup would all be carbohydrates. Changing the juice to low fat milk and syrup to peanut butter increases the protein content significantly.

Based on current research, USDA recommends that we eat a certain number of grams of protein based on your body weight. The range of is 0.8 g/kg to 1.2-1.8 g/kg of protein over the course of the day.

The range is determined by the number of calories you eat in a day. If you consume more calories, use the higher number. It is important to take a moment and do a simple calculation. Divide your weight, or your child’s weight in pounds by 2.2 to calculate the number of kilograms (kg) of body weight. Next, multiply a minimum of .8 grams times the weight in kg to determine how many grams of protein you need every day. For example, if your child weighs 100 pounds, that would be approximately 45 kg. Next multiple it by .8 grams. Total number of grams of protein a day that is recommended is 36 grams. Therefore breakfast should consists of a minimum of 12 grams of protein.

How much protein does food contain? Here is a short list. Read the food label if you do not find your food item listed:

1Egg: 6 grams (protein is in the white, not the yolk)

3/4 oz of cheese: 4 grams

2 Tablespoons of peanut butter: 7 grams

1 cup of Milk, whether it is low fat or whole milk: 8 grams

Fiber can also be found in a number of foods. Whole grain foods, fruits, vegetables and beans are good sources. USDA recommends a minimum of 20-35 grams for adults and for children over age 2, an amount equal to or greater than their age plus 5 grams per day. For example, an eight year old child should consume at least 13 grams of fiber per day (8 plus 5).

Here are some key foods to include both in yours and your child’s breakfast:

Cold whole grain cereal with low fat milk

Grilled veggies leftover from last night’s dinner; broccoli, tomatoes, mushrooms, topped with shredded cheese rolled up in a tortilla shell

Whole grain breads with peanut butter and a glass of low fat milk

Low fat yogurt topped with whole grain granola or 5-10 almonds

Pizza with low fat milk

Try this time saving, make -a -head breakfast to boost the protein and fiber in your breakfast:

Make-Ahead Omelet

6 eggs or egg whites

2 cups of your favorite veggies slightly cooked ( onions, broccoli, zucchini, green pepper, mushrooms)

1/2 cup Low fat cheese

2 Tablespoons dehydrated onions

Spices to taste

Mix eggs or egg whites, cheese, veggies, and seasoning together in a bowl.

Pour or dip using a ladle into a muffin pan that was sprayed with non fat cooking spray.

Bake at 375 degrees until a knife inserted comes out clean - around 15-20 minutes.

Freeze in vapor proof package.

Reheat in microwave on low for 30 – 40 seconds or until hot. Place in whole grain pita or tortilla shell.

Please note: this recommendation regarding “tomatoes with late blight” has been issued since the last Nutrition Corner column print date. Penn State cannot recommend that consumers eat fresh or freeze diseased tomatoes. The disease organism by itself is not harmful to consume. But the tissue damage and rise in pH (decrease in acidity) that occurs can create conditions that promote the growth of other potentially harmful microorganisms. Some may say that this is an unnecessary waste of food. But anytime you are unsure of the safety of food, remember this saying, “When in doubt, throw it out.”

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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