Putting Your Best Hoof Forward
Waking up early for school can be challenging for some children, but a balanced breakfast can help kiddos kick-start their day. Studies have shown that eating a balanced breakfast contributes to higher standardized testing results, better brain function, and higher performance on exams in children. So what does a healthy breakfast look like? Any balanced meal should contain all the macronutrients: fats, carbohydrates, and protein. A great example of a balanced breakfast is these Veggie Egg Bites, which are protein-packed, contain healthy fats, and pair especially great with a side of toasted whole wheat bread.
Helping ensure your children get their morning meal is essential for their development and overall performance at school. Though the mornings can feel busy, easing up on the responsibilities of getting the kids out the door can be accomplished by prepping meals the night before. Overnight oats are an easy way to ensure your kids (and you) get a healthy breakfast to start your day. See our Peanut Butter Banana Overnight Oats recipe here.
Milking Every Moment in the Game!
Now that school is back in session, sports are too! Young athletes require recovery and refueling just as much as adults do. This all begins with proper hydration and nutrition before and after physical activity. Dairy is known to be nature’s sports drink as it brings so much to the game. Here’s what dairy provides:
- Hydration: Milk is 85% water, making it an incredible hydrating beverage when replenishing your thirst. Milk is even known to be more hydrating than water, as its nutrient-rich composition allows you to stay hydrated for longer.
- Protein: Protein makes up 13% of dairy’s nutritional value, allowing it to help build and repair muscle tissue and serve as a source of energy.
- Carbohydrates: Carbohydrates provide energy for the body. Milk contains an optimal ratio of carbohydrates to proteins that help your body to refuel after exercise.
- Electrolytes: Electrolytes–such as sodium, calcium, potassium, chloride, phosphate, and magnesium, are lost through sweat and are essential for the body to function properly. Milk is a great natural source of electrolytes as it doesn’t contain added sugar like a sports drink.
- B Vitamins: The B vitamins found naturally in milk (B2, B3, and B5) help convert carbohydrates, fats, and protein into fuel for the body, increasing energy stores and performance.
Flavored milk is also a great way to refuel and rehydrate after a workout, as they contain the same nutritional value.
Enjoying a Snack Break
Boosting nutrition through healthy snacks can help manage hunger and prevent overeating later. Packing your children with a nutrient-dense snack will give them the energy they need to continue their day. Find balanced and fun recipes to pack in your child’s lunch or after school here.
Building a Healthy Me
Educating your kids about making wholesome decisions with food can be quite a challenge; that’s why The Nevada Dairy Farmers have made it easy for you through Dairy Toolkits. These toolkits include dairy nutrition, kid-friendly recipes, on-the-farm information, dairy food safety, all about milk, and fun activity sheets to expand learning.