Your Health

On the menu

Here is an example of a menu that could boost your child's brainpower.

Breakfast

A balanced breakfast containing food from at least three food groups - grain products, dairy and fruit - will provide energy to sustain your child for the whole morning. Children who eat breakfast also have better focus, memory and concentration than those who skip. Try unsweetened cereal or hot oatmeal, toast with peanut butter, milk and a fruit, or scrambled eggs and whole-wheat toast, yogurt and a small glass of unsweetened juice. Try a whole-grain cereal or porridge, along with a protein, such as milk or yogurt. Fruit can be consumed in the form of an apple or orange juice, a banana or grapefruit.

Lunch

For school kids, lunch is a chance to unwind from the morning and prepare for the afternoon, along with refuelling to take them through to 3:30 dismissal. Lunch selections should be made from at least four food groups: dairy, grain products, meat and alternatives, and vegetables and fruit. Try a chicken sandwich with whole-grain bread and your choice of fruit or some carrot sticks. Milk would be a preferred beverage, but if not available stick to unsweetened fruit juice or water.

Snack

Ignore the temptation to hit up the vending machine for a chocolate bar or a bag of chips. Instead, try a non-coated granola bar, a piece of fruit, or a homemade muffin.

Dinner

The family dinner doesn't have to be complicated. Choosing from the basic food groups, you can create a salmon dinner, with simple risotto rice and steamed vegetables. Or maybe try hot and spicy turkey burgers, with marinated salad. Team it up with a glass of milk and fruit for dessert.

Evening snack

Resist the temptation to grab a bag of chips when watching TV at
night. Instead, go for a bowl of fruit and yogurt, low fat popcorn or veggies and dip.

Back to "Making the grade"

	About Wave Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books. Read the Fall 2009 issue of Wave