Blog - EFNEP - Expanded Food and Nutrition Education Program

Better Breakfast Day

September 26th is Better Breakfast Day! What’s that all about?
The answer to that question can be found in the results of research conducted on the benefits of eating breakfast. Studies based on the behaviors of all Americans – children, adolescents and adults – have shown these benefits can be categorized into three general areas: Nutrition, Health, and Performance. Let’s look at each of the areas separately starting first with “Nutrition”.
According to the Dietary Guidelines, we need a new supply of nutrients each day to keep our organs functioning and our bodies healthy. It would be difficult to get all the nutrients we need (like the required amounts of vitamins, minerals and fiber) if we skipped breakfast. Research has shown that eating breakfast not only gives us a jump-start in meeting our nutrient requirements for the day, it also sets the stage for our making better food choices throughout the day. Now, just think about that a minute! Do you eat better throughout the day when you eat breakfast? Bet you do!

In the area of “Health”, research has shown that eating breakfast can help control one’s weight. How is that possible? Well, as we mentioned before, people who eat breakfast are more likely to make better food choices during the day. For example, unlike breakfast skippers who often scarf down high calorie junk food when they get hungry mid-morning or at lunch, breakfast eaters aren’t as hungry and tend to choose more thoughtfully, taking into consideration the sugar, fat and calorie content of the food they choose to eat. Plus, breakfast eaters are typically more physically active than non-breakfast eaters. The marrying of these three behaviors – eating breakfast, making wise food choices during the day, and being physically active – are contributing factors to not only managing one’s weight, but to also controlling the onset of other health issues like heart disease, diabetes and metabolic syndrome. It’s amazing that simply eating breakfast can have such long-range health benefits, isn’t it?
Lastly, eating breakfast provides benefits in the area of “Performance”. Researchers agree that breakfast consumption has a positive impact on cognitive and academic performance. For example, children who eat breakfast do better on standardized tests, are late or absent less often, and have less trouble concentrating than their breakfast skipping counterparts. As for adults, research has shown that skipping breakfast can also interfere with their ability to think and learn. Even a simple breakfast of corn flakes and milk can provide a new supply of glucose, that will in turn, heighten their creativity and make them more productive during the day.
Although breakfast is often pushed to the bottom of our priority list, it’s pretty easy to see why it truly is the most important meal of the day. For nutritional, health, and performance ability reasons, we all should eat a healthy breakfast every day.
So, don’t delay! To learn more, read “Now Serving Breakfast” and “The Importance of Eating a Healthy Breakfast” and start planning a Better Breakfast Day at your house tomorrow… and every day of the year!
Virginia

Pregnancy and Food Safety

As parents we all want the very best for our children. I remember when I learned that I was pregnant. I listened to all the advice from my doctor, my mother, my friends, and people who just randomly offered it. And, sometimes there would even be a segment on the news or a talk show about what you should or should not do during pregnancy. Sometimes one person would tell me one thing and then someone else would say the opposite. It was all very confusing and I wanted to be sure to listen to the right advice because I knew everything I did affected my baby, especially my food choices.

Finding a reliable source of information became very important. The news would often talk about the dangers of certain foods during pregnancy, but the reports always seem to focus on one particular food that had been reported to cause problems. There was no list of specific foods to avoid and no reference to a good source for that information. I began to look for reliable information. Both WIC and Cooperative Extension were very helpful in pointing me to resources that gave me reliable information. There is a really good resource that I want to share with you. You can find it at: http://www.foodsafety.gov/risk/pregnant/
The general guidelines for foods to avoid are listed in a brief overview, but you can also get specifics when you click on the links for each food. For instance, a general guideline is to choose seafood carefully. When you click on the link, it has a list of the specific types of fish that can be a problem. Additionally, this site has an infographic that summarizes the recommendations (see below). If you have access to a printer at home or at a school or library, you can print this out and place it on your refrigerator as an easy reminder. -Lorelei

Tips to Move More After School

When I came home from school as a kid, I couldn’t wait to watch television before diving into that night’s homework. For me, sitting down, putting my feet up, and watching my favorite show was my favorite way to wind down from a long day at school. But that got boring after I was about an hour in. Encouraging your kids to Move More after school can help them establish exercise habits that stay with them as they grow up. An immediate benefit to them is just having something else to do when they get home from school! Here are some activities to help your kids enjoy their weeknight evenings:

Take a Family Walk: This is a great way to get the whole family moving while also catching up on each other’s days. Does everyone get home at different times in the afternoon? Schedule the walk for after dinner! I always love a quiet evening walk.
Simon Says-Exercise Edition: For a more active twist on a classic children’s game, try commands such as “Simon Says do a push-up” or “Simon says do five sit-ups.”
Sports: If possible, get your kids involved in a school or community sport they enjoy. Some sports and games can be played as a family at home in the yard, such as soccer and freeze tag.
Use Technology to Move More: Is the weather outside bad? Try finding exercise videos online or on television that children can understand and participate in. Also, there are many game systems now that have games to help you be more active-try one if it’s available to you! I still enjoy playing those games!

For more ideas, check out this website: http://www.nhlbi.nih.gov/health/educational/wecan/get-active/getting-active.htm . I hope you enjoy this time with your children!
Cara
Cara is an EFNEP student intern.