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 Lifestyle
Nutrition and Breakfast
BREAKFAST
Food and Nutrition are the last thing or our heads, as teenagers. We have so many other obligations like our bikes and our little sweeties. But one thing that we need to be aware of is our health. At a health conference we hosted we did a survey and the results were sad but true. 23 out of 75 youth do not eat breakfast.
We asked Sarah McKittrick, SRD, Clinical Dietician, Diabetes Centre, KEMH to give our readers examples of some quick and easy ideas for breakfast.
- Hot or cold cereal with low fat milk. Got no time for milk? Take 1 cup dry cereal in a Ziploc bag and munch on the way to work or school.
- Toast, English muffin & bagel with peanut butter or low fat cheese. Add a small glass of fruit juice for a balanced breakfast.
- Low fat fruit yogurt. This is a super fast way to get a quick fix of carbohydrate, protein and calcium!
- Boil up a few eggs the night before and grab a hardboiled egg on the run in the morning, with a few crackers for a high protein start to the day.
- Look for a low sugar high fiber cereal bar to munch on with a piece of fruit.
- “Skipping breakfast is a common habit among young people, but NOT a smart idea. Aside from not supplying your body and brain with the energy it requires to get you started for the day. Skipping breakfast has also been linked to the development of obesity, diabetes and other chronic diseases. Having breakfast need not take up a lot of time. Having something to eat is better than nothing at all
Healthy food alternatives for lunch boxes
YES |
NO |
Lite puddings, yogurt, fresh fruit, canned fruit in juice, dried fruit |
Chocolate, candy fruit roll-ups or snacks |
Angel food cake, vegetable or fruit breads, fruit muffins, bagels, johny bread, corn bread |
Sweet cakes, pies, pastries, donuts |
Whole grain crackers, graham crackers, ginger, snaps, vanilla wafers, fig bars, vegetable muffins |
Chocolate chip cookies, sweet cookies, cup cakes |
Air popped popcorn, microwave lite popcorn, pretzels, dry unsweetened cereal |
Chips, corn curls, corn chips, French fries |
Water, plain sparkling waters, 100% fruit juice, milk, sugar free drinks |
Sweetened drinks, sodas, iced teas, fruit drinks, lucozade, fruit punch |
Nutrition Services
Department of Health
Tel: 239 3567
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