Breakfast + Snacks = Back to Health Basics

Power Up Breakfast to Power Up Brain and Body!

Did you know that skipping breakfast can promote weight gain and negatively impact brain function? It’s true! But a breakfast of processed carbohydrates, fats and sugar is no bargain for the body, no matter how little it costs. The ideal breakfast has lots of fiber and whole grains, some protein and good fat, and as little added sugar as possible.

The Usual	A Delicious Change
giant, sugary muffin	smaller (or 1/2) whole-grain muffin & hard-boiled egg or fruit
waffles with lots of syrup	whole-grain waffles with cooked fruit and a little syrup
fried eggs, bacon slices, buttered toast	poached eggs on whole wheat toast with a few bacon bits
pancakes with syrup	crepes filled with fruit or vegetables
oatmeal with butter, milk and sugar	oatmeal or leftover brown rice with milk, dried fruits, nuts & cinnamon
english muffin sandwich with ham & fried egg	a better breakfast pita pocket (see recipe)
bagel with cream cheese	whole-grain bagel or toast with Neufchâtel or cottage cheese & tomato

Salsa

Snack Time! A Perfect Time to Cut Your Costs, but Not Your Nutrients

5 Money-Saving Tips for Snacking

Make lasting choices. Sugary foods burn fast, meaning you’ll be wanting—and paying for—another snack sooner. Protein and fiber burn slower and last longer.
Pack snacks ahead so you won’t be tempted to spend money at the convenience store on the way to class, soccer, music lessons, etc.
Look up recipes and learn to make your own healthier versions of snack foods such as dips, bars and smoothies.
Go organic when you can. They don’t always cost more money-wise and they can cost less health-wise—yours and the planet’s.
Help kids learn to prepare—and portion—basic simple, healthy snacks on their own to avoid waste.

Snacking is not a crime. But whether obesity is a factor or not, it might feel like police work to help family members—or yourself—make the right choices and limit the intake. It can also be easier on everyone to keep the good guys near at hand and the bad guys out of sight and out of mind.

Here are some snackalicious ideas for after school or any time. Mix and match your favorite dips with your favorite scoopers.

DIPS	SCOOPERS
hummus	frozen grapes
blue cheese crumbles in yogurt	apple or pear slices
salsa	carrot sticks
mustard	celery sticks
bare naked (no dip)	whole wheat pita triangles
yogurt with agave or maple syrup	multigrain or baked chips
goat cheese or Neufchâtel thinned with milk or alternative	spelt pretzels
guacamole	jicama sticks
light ranch dressing	cherry tomatoes
marinara sauce	whole wheat crackers
bean dip	steamed or raw green beans, broccoli or cauliflower

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