Written by UConn Dietetics Student Alyson Gaylord
You have probably heard that breakfast is the most important meal of the day, but why? The term breakfast means “break- the- fast.” After 8-10 hours of fasting as you sleep, your body is looking for calories and energy. Scientists tell us that kids who eat breakfast tend to focus better on their schoolwork and do better on tests. Let’s do it in the healthiest way possible!
Breakfast is the perfect time to teach your kids some fun nutrition tips! It is always good to include foods in your breakfast that make you Go, Grow and Glow!
*GO with energy using foods like whole grain breads and oatmeal!
*GROW with protein-rich foods like low-fat milk, yogurt, eggs, lean meats, fish and nut butters!
*GLOW foods include fruits, vegetables and beans!
Get creative at breakfast! Include foods that help your child (and you!) to Go, Grow and Glow!
Check out these simple and yummy examples!
- Starting your day with a boxed cereal made from whole grains paired with cold skim or 1% milk gives your body a ton of nutrition through vitamins, minerals and fiber!
- A low-fat plain or vanilla yogurt with your own added fruit and topped with low-sugar granola or your favorite dry cereal is a bang up, crunchy way to start your day!
- Guess what? An egg scrambles in less than 5 minutes on the stove and is an excellent source of protein! Add veggies such as spinach and tomatoes to ramp up the nutrition.
- Love peanut butter? Add it to your breakfast by putting some on your toast! Allergic to peanuts? Try sunflower butter for a great substitute.
All of the above will fuel your body in great ways to tackle whatever the day throws your way!
Do you think all breakfast choices are equal? They are not! There are breakfast choices that might make your body grumble at you a bit.
- A lot of breakfast-type foods are high in sugar, such as certain cereals, pancakes, donuts and bakery-type items. These foods digest in your tummy pretty quickly and could lead to a quick burst of energy, followed by a really empty feeling, which defeats the purpose of the meal.
- While smoothies can be great, you should be careful about how many ingredients you add! You could find yourself drinking too many calories and lots of sugar for breakfast.
If you know your tummy has a hard time eating soon after awakening, try out these grab-and-go food combinations that can easily be made the night before and taken in a lunch box or bag to work or school for a “later morning breakfast”:
- Apple slices and nut butter
- Rice cakes and nut butter
- Fruit cups
- Peanut butter sandwich with sliced banana
- Vanilla yogurt with low-sugar dry cereal
- Overnight oats (easy recipe below!)
EASY OVERNIGHT OATS
½ cup raw oats
1 cup milk (preferably low-fat)
1 tsp sweetener of choice (maple syrup or honey)
Optional toppings: fresh fruit, dried fruit, nuts, nut butters
Place the oats, milk and sweetener in a mason jar or to-go container. Stir until combined. Cover and leave in the fridge overnight, about 8 hours. In the morning, top with desired toppings and enjoy!
Good luck! Go get your GO, GLOW, GROW on!
For more breakfast recipes for kids, visit the following link:
This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.
Article by Mackenzie Lane, UConn Dietetics Student
Do you ever stop to think about taking a bite of a granola bar before your morning jog? Or force yourself to skip a mid-hike snack so you can feast at the next meal? Or think post-workout meals will make you gain weight?
No need to look any further for fact-based nutrition and exercise information! Here are tips to keep you healthy and help you reach your exercise goals.
Before Exercise: Fuel up!
“Just as you put fuel in your car before you drive, you need to put fuel in your body before you exercise.” – Internationally-recognized sports nutritionist Nancy Clark, MS, RD, CSSD
Not eating anything before exercise can result in hypoglycemia (low blood sugar). This can cause fatigue, blurred vision, and lightheadedness – all factors that can make exercise less enjoyable and can lead to injuries. Working out is a mental game just as much as it is physical, so your BRAIN needs fuel to stay focused on your goals, too!
Fuel up two hours before exercise with:
- Water – plain water is best!
- Healthy carbohydrates – complex carbs like whole grain bread or your morning oatmeal are great choices. Simple carbs, like toaster pastries and sugar-sweetened cereals, are not good choices. These sugary foods will not keep your energy levels up for very long.
If you can’t fuel up a couple hours before exercising and you only have 5-10 minutes, eat a piece of fruit. Bananas are a great choice for quick digestion and energy!
TIP: Avoid eating too much fat or protein foods before exercise. They take longer to digest than carbohydrates, take oxygen and blood away from your muscles, can cause an upset stomach, or speed up digestion too quickly.
During: Water, water, and more water!
Stay hydrated with small, frequent sips of water throughout your workout. This is true for high intensity workouts that last for several hours, as well as for low to moderate intensity exercise sessions.
If you are exercising for 1 hour or less: No need to fuel with food during your workout.
If you are exercising for longer than 1 hour: Fuel up with 50-100 calories of carbohydrates every half hour. Try pretzels, bananas, sports drinks, energy bars (more for high intensity endurance exercise).
TIP: If you can’t tolerate food during exercise, try sipping on a sports drink.
After Exercise: Refuel time!
This is when your muscles take protein from your blood to repair and build your muscles. It is also when your muscles best absorb carbohydrates from your blood to make up for your lower stores from exercise.
Aim to refuel 20-60 minutes after exercise with:
- Fluids – plain water, 100% fruit juice, and low-fat or skim milk are great options
- Sports drinks are NOT recommended after exercise. Drink them during exercise lasting more than one hour.
- Carbohydrates – whole grain bread, crackers, cereals, pasta; brown rice; fruits and veggies
- Protein – combine protein foods with carbs such as peanut butter and whole grain toast, or low-fat cheese and turkey sandwich!
Keep in mind, each type of physical activity is different for each person’s body. These are general recommendations. Follow what works best for you and your exercise goals! Keep up the hard work and remember to fuel your body with nutritious foods!
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.
We are seeking a part-time (20 hours/week) Agriculture Program Coordinator-in-Training to work on our Mashantucket Pequot Federally Recognized Tribes Extension Program (FRTEP). The incumbent will work collaboratively with a team of Extension professionals, tribal members, and leaders to empower members of Mashantucket Pequot Tribal Nation (MPTN) and communities through nutrition education and youth engagement. This includes a mix of responsibilities related to youth engagement, nutrition education and agriculture programming. The position is based in the MPTN reservation, which is located in Mashantucket, CT though the individual hired will be an employee of the University of Connecticut.
Read the full position description, including details on how to apply.
UConn Extension and the National Park Service are pleased to announce the publication of the Impacts of Trails info-sheet series. As communities throughout the U.S. and the world cope with the devastating toll of COVID-19, the pandemic has brought a renewed focus on the importance of local trails.
These one-page color, downloadable resources provide evidence–based information on the impacts of trails on physical and mental health, building community, stimulating economies, and fostering climate resilience. Each includes key data points from existing literature, a case study and a short list of recommendations. Communities highlighted include Meriden, Connecticut, New Haven, Connecticut, Canton, Connecticut, and Great Barrington, Massachusetts.
The health info-sheet includes six major benefits that trails have on promoting health. It recommends that communities animate trails with programs, increase public awareness about trails, and engage people not currently using trails. A case study on the Walk and Talk with a Doc initiative between Get Healthy CT and Yale Medicine in New Haven documents how trails have improved health outcomes for residents.
Trails drive economic development in communities through their positive impact on property values, expenditures at local businesses, and quality of life, among other attributes. The authors recommend that communities take a systems approach, connect their trails with downtown amenities, and engage and involve anchor institutions and local property owners in trail development. The Farmington Canal Trail in Canton provides further evidence of how the trail increased economic activity in the town.
“Our vision was a trail network that offered something for everyone in the community, from easy walks around Lake Mansfield to a rigorous hike along our piece of the Appalachian Trail,” says Christine Ward, Director of the Great Barrington Trails and Greenways in Massachusetts. Trails in any community are catalysts for increasing environmental awareness, creating connections, and strengthening community resilience. Steps to build community with trails include programming, analyzing trail use, and thinking community wide.
Climate change will bring many public health and safety threats to our communities and trails enhance resiliency through mitigation and by providing habitats for plants and wildlife. Trails also help decrease the carbon footprint of residents as more use the trails for travel. Communities enhance resiliency on their trails by making them feel safe and protected, encouraging residents to replace short vehicle trips, and connecting to transportation networks. A case study of Meriden shows how the trails and open space saved the downtown from flooding.
View all the impact sheets with the full benefits of trails and recommendations for community leaders at https://cttrailcensus.uconn.edu/trail-impact-series/.
UConn CAHNR Extension has more than 100 years’ experience strengthening communities in Connecticut and beyond. Extension programs address the full range of issues set forth in CAHNR’s strategic initiatives:
- Ensuring a vibrant and sustainable agricultural industry and food supply
- Enhancing health and well-being locally, nationally, and globally
- Designing sustainable landscapes across urban-rural interfaces
- Advancing adaptation and resilience in a changing climate.
Programs delivered by Extension reach individuals, communities, and businesses in each of Connecticut’s 169 municipalities.
Preparing for the 2020 hurricane season or severe storms during the COVID – 19 pandemic requires more planning than usual.
First, make a “go kit” – a bag you can grab and go should you need to evacuate! Pack a kit for each household member and pet with a 2-week supply of emergency food, water, medicine and a thermometer for storing refrigerated medicines, flashlights, chargers, cell phones, close contacts list, important documents (unless you store these in the cloud) and personal items. Since the pandemic, you should pack hand sanitizer and/or hand wipes, gloves, disinfectant/disinfectant wipes, soap, and at least 2 masks per person for people older than two years.
If you are exempt from wearing a mask for medical or behavioral reasons, discuss how to manage community requests with your health care provider. If you require specialized care, discuss potential shelter, hospitalization or other options with your health care provider well in advance of approaching storms.
Check with your town hall to learn about shelter admission policies since COVID – 19, occupancy limits, and perhaps new locations for both people and pets. Bring copies of veterinary records such as a rabies certificate and vaccines, certificates of adoption or ownership, photos of you and your pet, and consider getting a microchip for your pet.
Molly Basak-Smith, a registered dietitian with our UConn Extension Expanded Food and Nutrition Education Program (EFNEP) walks us through the process of making overnight oats.
Megan Davenport, a UConn Extension summer intern with Hartford County 4-H teaches us about food safety and why it’s important for you and your family. Learn about the four guidelines to food safety, date labels, and much more.
Dianisi Torres of our UConn Extension Expanded Food and Nutrition Education Program (EFNEP) makes a healthy tropical smoothie with you using ingredients from the Dollar Store. The presentation is in English and Spanish.
Dianisi Torres, de nuestro programa Educación Alimentaria y Nutricional Expandida de la Extension de UConn, conocido como EFNEP, hace un licuado tropical saludable con usted usando ingredientes de la tienda de Dólar. La presentación es en Inglés y Español.