Start the Day with a Good Breakfast
By Andy Rodgers, MD
Physician Site Leader, Kaiser Permanente, Livermore

Eating breakfast is a key health choice you make every day. A good breakfast provides nourishment and energy to keep you going all day. It’s particularly important for children, who otherwise may not get all the nutrition they need.

Try these tips to give yourself a good start every day:

• For the kids: Children who don’t eat a good breakfast are more likely to lose out on vital nutrients and eat junk food during the day. So make breakfast a family event.

• Start small: Not used to eating breakfast? Try having a small snack at first, then the rest of a nutritious meal mid-morning.

• Drink up: Starting with a glass of water or juice will increase your appetite for a morning meal.

• Eat for health: Whole grains, eggs, milk, yogurt, and fruit are better choices than sugary cereals or high-fat pastries.

• Think outside the (cereal) box: If you don’t like typical breakfast foods, make a sandwich or enjoy a nutritious combination of dinner leftovers.

For more tips on eating well, check out the Kaiser Permanente website at www.kp.org/nutrition.

Mini Workouts, Add Up
You can fit mini workouts into your day anytime. Try some of these pocket pick-me-ups, or create some of your own!

ParentMagic™
Effective parenting classes, including "Surviving Your Adolescents," brought to you by Kaiser Permanente.

Download Podcasts
Download podcasts on "Healthful Sleep," Relieving Stress," or several other topics to play later on your iPod or mp3 player.

More Healthy Eating Tips with Dr. Preston Maring

Make it your own: Try blending with different yogurt flavors, add honey or tofu, or top with your favorite granola or high-fiber cereal.

Click here for a printer-friendly version of this recipe

½-C. or a 6 oz container of nonfat or low-fat yogurt, plain or vanilla
1 C. fresh or frozen mixed berries, sliced peaches or melon
1 medium banana, sliced
1 C. fruit juice (apple or orange),  or try nonfat, low-fat, soy or rice milk

Smoothies can make a great breakfast for a busy family. They are easy to make with whatever fruit is in season. Try mixing and matching different fruits and juices. Fruit smoothies can serve a number of kids and adults easily, they're portable and can serve as a good source of protein, calcium, vitamins and fiber.

Directions

1. In a blender, combine the juice or milk, yogurt and fruit.

2. Process until smooth. (You may need to adjust the amount of juice or milk to reach the desired thickness.)