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. Simple carbohydrates like juice, non-whole grain cereals without milk, 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 to lose focus. Protein and fiber-rich foods keep the hunger pains away and maintain your focus.
Choosing protein and fiber rich breakfast foods doesn’t need to be difficult. First, find out how much protein you need. Next, read the food label to find out which foods are higher in fiber and protein.
A good breakfast has at least one-third of protein needs. 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 we eat protein based on our body weight and age. Multiply the weight in kilograms by 0.8 to determine the amount of protein needed in a day.
For example, if your child weighs 100 pounds, the conversion weight is 45 kg. Next multiple it by 0.8 grams. Total number of grams of protein a day that is recommended is 36 grams, so breakfast should have a minimum of 12 grams of protein.
How much protein does food contain? Read the food label. Here are some examples.
1 egg 6 grams (protein is in the white, not the yolk)
¾ oz 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 be found in several foods. Whole grain foods, fruits, vegetables and beans are good sources. USDA recommends a minimum of 20-35 grams for adults. 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.
Look at your child’s breakfast. Is it causing them to lose focus at 10 AM in the morning? Or, are they able to keep their attention until lunch time?
Here is a great breakfast recipe. Make ahead and freeze for a quick microwavable breakfast.
Mini Quiche
6 eggs
1 cup low-fat milk
½ teaspoon garlic powder
10-ounce frozen broccoli
¼ cup shredded carrots
¼ finely chopped onion (optional)
¾ cup reduced fat cheese
Wash hands. Preheat oven to 350 F. Cook broccoli as directed on package. Drain. Spray two 12-cup muffins tins with nonfat cooking spray.
Divide broccoli into muffin tins. Mix together all other ingredients. Pour into muffin tin. Bake 350 for 20 minutes until reaches 160 degrees F. Enjoy!
