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Eating well with Kim

(WRDW)
Published: Aug. 7, 2017 at 2:46 PM EDT
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Monday, Aug. 7, 2017

AUGUSTA, G.A. (WRDW/WAGT) -- School is back in session, and that means children should eat the most nutritious foods.

Overnight Kiwi Oats:

With the beginning of a new school year, there is always a re-focus on nutrition and breakfast for kids.

Yes, and for good reason, because we know that children who eat breakfast have higher test scores, better attendance and better concentration, and it is very important to send your kids (and yourself) off into the world with a full stomach and clear mind.

What are some of the most common reasons people skip breakfast?

It is a lack of time, or they are not hungry in the morning. Other reasons are not having food at the ready, or simply not caring, in fact breakfast is the most skipped meal of the day. I sort of compare breakfast to a self-care behavior, such as brushing your teeth for example.

How does breakfast compare to brushing our teeth?

Well, they are both important to our overall self-care. If your kids don't feel like or don't want to brush their teeth, you don't let that go. It would be unhealthy and a little gross. Continuing to skip breakfast is also poor self-care and it is important to take actions to get breakfast.

Place the over-ripe banana in a medium bowl and mash with a fork until kind of smooth, with only a few chunky pieces. Mix in the yogurt, oats, milk and vanilla. Allow the mixture to sit overnight, top with almonds and kiwi in the morning.

Recipe 2: Lime-zucchini Muffins

Snacks are a definite favorite back-to-school topic.

You bet, we are definitely a snacking nation and kiddos get about a fourth of their calories from snacks, so getting a touch of vegetable in there is a great plan. Plus, these are made with other wholesome ingredients, whole grains, yogurt and with a bit less sugar than traditional muffins.

How do these compare nutritionally to chips for example?

You bet it is, many kids get a fourth of of their calories in the form of snacks. This means nutritious snacks are important. One of these muffins has 130 calories (30 less than chips), three grams of fat (less than half of the chips) and two grams of fiber while chips have none.

In a bowl, mix together the zucchini, sugar, egg, egg white, yogurt, oil, vanilla extract and lime zest. In a separate bowl, whisk together the flours, baking soda, and salt. Make a well in the middle of the flour mixture, pour the liquid ingredients into the well and stir to combine (do not over mix).

Pour into the prepared muffin tins and bake at 350 degrees for 18 minutes, or until a wooden pick inserted in center comes out clean. Let cool in pan for five minutes; remove from pan and let cool completely on wire rack.

I am a practical baker, and I almost always recommend baking a double batch. That is what these are, a double batch, so half of them or 12 can easily be frozen for later.

To not eat breakfast due to lack of time can be fixed with planning and for parents or teens who do not eat breakfast to save calories. It is important for them to know that studies show breakfast eaters have lower body mass index, get more fiber and more b-vitamins, calcium, zn and iron.

Our recipe Monday for overnight oats addressed the issue of time for breakfast. Let's go over a few more quick breakfast ideas:

Okay, I have a ton of pantry staples when it comes to breakfast because I love some extra sleep, and really, cereal and milk is a great go to breakfast. Other grab and go ideas are crackers, apple and cheese, boiled egg, toast, banana and English muffin, apple or milk

instant oats, jam, handful of nuts and yogurt and cereal.

You know you do want to go with whole grain, a little lean protein, and fiber. If possible, of course try to add some vegetables as well as fruit.

For after school snacks, let me first say that the guidelines for snacks and meals are very similar in that we want to include a variety of food groups whenever possible.