What better way to celebrate fruits and veggies than during back-to-school! Start the school year smart and boost brainpower with Mother Nature’s best.
- Start with Breakfast: Studies show that children who regularly eat breakfast have better standardized test scores, better behavior and are less hyperactive than children who skip breakfast.
- 3 servings of dairy a day: The nutrients found in dairy help build strong bones and teeth. Yogurt is a deliciously sweet and healthy treat you can pack in your child’s lunch box.
- Yogurt parfait: Layer low fat yogurt, bananas, berries and crunchy whole grain cereal. Place in a to-go cup if your child eats on the run!
- Lunch Box Overhaul: Ditch the soda and sugary beverages. Help your child experiment weekly with new 100% fruit and vegetable beverages in their thermos.
- Color your crunch for lunch: Brighten up lunch with carrots or celery and light ranch dressing, or apples with peanut butter – a fun way to crunch.
- Get sporty: Pre-portion energy snacks for your kids as they head to sporting events, such as their favorite dried fruits like raisins, apricots and nuts like cashew and almonds.
- Crock pot creations: Add carrots, potatoes, onions, celery and all your favorite veggies together in a crock pot for a hearty stew that cooks while you help with homework.
Brain Boosting Foods for the whole family
- Blueberries: High in antioxidants, which can help protect against free radical damage and inflammation.
- Salmon and other fatty fish: Rich in Omega-3 fatty acids; an essential nutrient needed for the development of the central nervous system.
- Meat, beans & soy: Rich in iron, even mild iron deficiency anemia can affect cognitive ability.
- Nuts and seeds: Rich in vitamin E which has been associated with less cognitive decline as you age.
Banana-Nut Breakfast Smoothie
Ingredients:
- 1 large fully-ripened banana, peeled and sliced
- 1 cup puffed rice cereal
- ¾ cup fat-free milk
- ½ cup low-fat plain yogurt
- 2 tablespoons natural creamy peanut butter
- 2 teaspoons honey
- ½ teaspoon vanilla extract
Directions:
In a single layer on a plate, freeze the banana slices for at least 1 hour (or overnight). Add the frozen banana slices, cereal, milk, yogurt, peanut butter, honey, and vanilla to a blender container. Cover and puree until smooth. Pour into 2 chilled glasses.
Nutrition Information:
290 Calories | 9g Total Fat | 1.5g Saturated Fat | 5mg Cholesterol | 95mg Sodium | 20% Daily Value Calcium | 11g Protein | 40g Carbohydrate | 3g Dietary Fiber
Recipe source: Nationaldairycouncil.org
Banana-Nut Breakfast Smoothie
Ingredients:
- 1 large fully-ripened banana, peeled and sliced
- 1 cup puffed rice cereal
- ¾ cup fat-free milk
- ½ cup low-fat plain yogurt
- 2 tablespoons natural creamy peanut butter
- 2 teaspoons honey
- ½ teaspoon vanilla extract
Directions:
In a single layer on a plate, freeze the banana slices for at least 1 hour (or overnight). Add the frozen banana slices, cereal, milk, yogurt, peanut butter, honey, and vanilla to a blender container. Cover and puree until smooth. Pour into 2 chilled glasses.
Nutrition Information:
290 Calories | 9g Total Fat | 1.5g Saturated Fat | 5mg Cholesterol | 95mg Sodium | 20% Daily Value Calcium | 11g Protein | 40g Carbohydrate | 3g Dietary Fiber
Recipe source: Nationaldairycouncil.org