Fitfood: Heading off the hungries

Lisa Ryckman, Rocky Mountain News

Tuesday, December 19, 2006

There's a no-snack policy at my daughter's school. There's five hours between breakfast and lunch. Is there any research on the appropriate amount of time between meals for kids? My fourth-grader constantly complains of being hungry in the morning.

There's no research on how long kids should go between meals, says dietitian Suzanne Farrell, spokeswoman for the American Dietetic Association. But it's recommended that school-age children have three meals and up to three snacks a day.

"I agree that snacks are of utmost importance to help meet the needs of growing children," Farrell says.

If your child complains of being hungry between breakfast and lunch, kick up the calorie count first thing in the morning, she says.

She recommends aiming for a balance between proteins, carbohydrates and good fats, including at least three food groups. Proteins take longer to digest, so they keep people satisfied longer.

Offer balanced snacks after school and between dinner and bedtime.

Here are some examples of balanced breakfasts for kids:

• Bowl of oatmeal made with milk and fruit

• Poached egg on whole-grain English muffin, slice of Swiss cheese, slice of Canadian bacon, orange juice

• Peanut butter and jelly on whole-grain bread or English muffin and an apple

• Peanut butter and banana wrap - use whole-grain tortilla

• Whole-grain waffles, yogurt, orange

Afterschool snacks

• Apple, string cheese, crackers

• Peanut butter and jelly sandwich with glass of milk

• Baked tortilla chips with salsa

• 1 cup soup, such as minestrone, with crackers

• Graham crackers with peanut butter and a pear

• Yogurt, granola and fruit

For a quick breakfast when you're running late, keep your freezer stocked with these.

Breakfast Burritos

Makes 20 burritos

1/2 tablespoon canola oil

1 medium onion, chopped

1 bag frozen O'Brien potatoes

8 eggs, beaten

4 egg whites

1/2 cup skim milk

1 can (7 ounces) chopped green chilies

20 flour tortillas, warmed

1 cup picante sauce

Salsa

• In a large nonstick skillet, heat oil. Add onion and cook for 3-4 minutes. To onion, add potatoes and continue to cook until potatoes begin to brown, stirring frequently.

• In a large bowl, combine eggs, egg whites, and milk; mix well. Pour egg mixture over browned potatoes, add green chilies; and scramble until eggs are cooked.

• Assemble burritos by putting about 1/3 cup of mixture onto a warm tortilla, spoon picante sauce over each and roll. Serve alone or with salsa.

- www.eatrightcolorado.org

Nutrition analysis per serving: 217 cal., 6 g. fat. (2 g. sat.). 85 mg chol., 32 g carb., 45 mg sodium, 1 g fiber, 7 g. protein.

Send food and fitness questions to Lisa Ryckman at Spotlight@RockyMountainNews.com.