This week Young Observer focuses on healthy choices. Here are some healthy ideas for breakfast, snacks and school lunches to help you and the family make that fresh healthy start for the New Year. The web is full with healthy recipes just waiting for you to google search. We recommend: www.kidshealth.org as a great website to get started for healthy family living in 2017

Eat your breakfast. It’s the most important meal of the day!” Why are parents always saying that?

Well, imagine you’re a car. After a long night of sleeping, your fuel tank is empty.

Breakfast is the fuel that gets you going so you can hit the road.

What Should You Eat?

Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time.

They’re high in calories, sugar, and fat.

They also don’t contain the nutrients a kid really needs. And if you have a doughnut for breakfast, you won’t feel full for long.

Just like with other meals, try to eat a variety of foods, including:

•fruit

•vegetables

•grains (make at least half your grains whole grains)

• protein (meat and poultry, fish, eggs, dry beans, nuts, and seeds)

•dairy products (low-fat or fat-free milk, cheese, and yoghurt)

Breakfast Ideas

First, the traditional ones:

•eggs

•French toast, waffles, or pancakes (try wheat or wholegrain varieties)

•cold cereal and milk

•hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top)

•wholegrain toast and/or bagel, or English muffin with cheese

•yoghurt with fruit or nuts

•fruit smoothie, such as an absolutely delicious strawberry smoothie

And now some weird (but yummy) ones:

•banana dog (peanut butter, a banana, and raisins in a long wholegrain bun)

•breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)

•country cottage cheese (apple butter mixed with cottage cheese)

•fruit and cream cheese sandwich (use strawberries or other fresh fruit)

•sandwich — grilled cheese, peanut butter and jelly, or tempt your palate with another favourite

•leftovers (they’re not just for dinner anymore!)

Skipping Breakfast

Some children skip breakfast because they sleep too late or because they think it’s a way to stay thin. But skipping breakfast doesn’t help people maintain a healthy weight.

In fact, someone who skips breakfast tends to eat more calories throughout the day. If you find yourself skipping breakfast because you’re too rushed, try these quick breakfasts.

They’re easy to grab on the way out the door or can be prepared the night before:

•single servings of wholegrain, low-sugar cereal

•yoghurt

•fresh fruit

•wholegrain muffin

•trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal