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Focus On Nutrition
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Previously Asked Questions
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Help - how do I get more protein into breakfast? I am really struggling trying to figure out how to give my teenager high protein meals for breakfast. I leave for work as he is getting up and thus he reaches for the cereal box, as it is easy to fix.
Answer
The following foods are good sources of protein: dairy products (cheese, milk and yogurt), eggs, fish, legumes (beans, peas, and lentils), meat, seafood and whole grains.
Cereal can be part of a nutritious breakfast -- the milk contains protein (about 8-10 grams per cup) and whole-grain cereal provides additional protein as well as fiber for added benefits. So, your teenager may be getting more protein than you think.
The best breakfast is a combination of foods that supply protein, fat and carbohydrates to sustain energy and concentration for several hours. Providing a choice of foods from at least three food groups gives children and teenagers the nutrients and energy they need to feel good and do well in school.
Simple and balanced breakfast ideas include:
Cereal with milk and fruit
Whole-wheat toast spread with peanut butter and 100% fruit spread
Fruit smoothie made with milk or yogurt and fresh fruit
Tortilla, beans and cheese
Leftover rice, meat and vegetable stir-fry
Eggs
For children and adults, balanced breakfast choices can help provide the healthy edge needed for optimum health and academic performance.
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