Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Search Results for: pumpkin

The Importance of Breakfast

by

We all know the familiar saying, “Breakfast is the most important meal of the day” and it truly does play an important part in giving us and our families a strong start for our day. The American Academy of Pediatrics website -healthychildren.org – details the many benefits of encouraging your family to have breakfast:

  • Evidence that demonstrates children who eat breakfast have a lower BMI than those who skip breakfast
  • Studies that show students who have breakfast have more energy and concentration and do better in school
  • Better overall nutrition and eating more important nutrients, vitamins, and minerals

Tips to make breakfast a good time for family mealtime:

  1. Prepare the night before! Plan what the family will have for breakfast the next morning and make as much as possible the night before. If your family wants cereal for breakfast, have the bowls, spoons, and box of cereal on the table. Then the next morning you can grab the milk from the refrigerator, slice a banana or wash a handful of berries, and breakfast is ready. Make sure to minimize the morning scramble of finding missing homework, library books, or a stray shoe by having backpacks organized and picking out school outfits, complete with socks, shoes, and accessories.
  2. Set the alarm – and go to bed early! A common reason for skipping breakfast is not having enough time, so make sure to head to bed early and set the alarm to allow for enough breakfast time the next morning.
  3. Avoid distractions! Keep the TV, phones, and other electronic devices off in the morning.
  4. Keep it easy! If you know that you do not have a lot of time in the morning or are consistently running late then check out our videos featuring quick morning meals and make-ahead breakfasts.

Try some of our breakfast recipes for a nutritious start to your day!

Print Friendly, PDF & Email

High Protein Recipes

by

Lean protein is an essential component of a balanced diet, providing numerous health benefits for both adults and children. Incorporating lean protein into daily meals can support overall health, growth, and development.

What Is Lean Protein?

Lean protein refers to protein sources that are lower in fat and calories but rich in essential nutrients. Examples include:

  • Beef and pork trimmed of extra fat
  • Ground beef and pork that is 93% lean or more
  • Skinless poultry
  • Fish and seafood
  • Legumes (beans, lentils, peas)
  • Low-fat dairy products (e.g., yogurt, milk, and cheese)
  • Eggs
  • Plant-based alternatives

Benefits of Lean Protein

Supports Growth and Development
Protein is vital for building and repairing tissues, making it particularly important for children during growth spurts. It also supports the development of muscles, bones, and organs.

Maintains Muscle Mass
For adults, lean protein helps maintain muscle mass, especially as they age. Preserving muscle is key to maintaining strength and metabolism.

Promotes Healthy Weight Management
Protein is highly satiating, meaning it keeps you feeling full longer. Including lean protein in meals can reduce overeating and support healthy weight management for all age groups.

Provides Essential Nutrients
Lean protein sources often come packed with additional nutrients such as iron, zinc, and B vitamins, which are critical for energy production, immune function, and brain development.

Heart Health
Substituting lean protein for high-fat meats can lower saturated fat intake, reducing the risk of cardiovascular diseases.

Daily Protein Recommendations

The amount of protein needed varies based on age, sex, and activity level. The Dietary Guidelines for Americans recommend:

  • Children aged 1-3 years: 13 grams per day
  • Children aged 4-8 years: 19 grams per day
  • Adolescents aged 9-13 years: 34 grams per day
  • Adults: 46 grams per day for women, 56 grams per day for men

Including lean protein in a healthy diet benefits adults and children by supporting growth, muscle maintenance, and overall health. A focus on lean options also helps manage calorie and fat intake while providing essential nutrients.

Here is a list of over 130 recipes that are high in protein, 20 grams or more, per serving. We hope you enjoy these recipes!

Sources:

Translate:

Translate »