Michigan State University Extension

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Kangaroo Jump 5:Power Up the Day

Jump Into Foods and Fitness

Jump Start Your Brain…Eat Breakfast!

Family Newsletter

Do you want a bright start to yourday? Want energy to get up and go? Wellthen, eat breakfast! Eating a morning meal(breakfast) helps to “break the fast” fromthe night before. It gives your body theenergy and nutrients it needs to start theday. Breakfast gives your brain a head start,too. It’s true! Studies show that childrenwho eat breakfast have more energy, aremore alert and generally perform better inschool than kids who don’t eat breakfast.They’re able to concentrate better andtend to have fewer absences.

Breakfast can be any nutritious food. Foodsfrom each of the five food groups can beeaten as part of a breakfast meal. Becreative! Try trading some of those tradi-tional breakfast food choices for some ofthese quick, easy to prepare combinations:• Fruit and cereal added to yogurt• Leftover pizza and a glass of 100-percent

fruit juice• Crackers with cheese cubes and a glass

of 100-percent fruit juice• Leftover macaroni and cheese and

vegetable juice

• Fruit smoothies (a blend of yogurt, milkand fruit) and toast

• Bread sticks with peanut butter andapple slicesIf you have little time for breakfast, takesome grab-n-go foods along to eat later.

• Fresh fruit or cut up, raw vegetables anda breakfast cereal

• Crackers with a dab of peanut butterand a banana

• Cheese cubes or string cheese and driedfruit such as cherries or raisins

• 100-percent fruit juice boxes and asmall, resealable plastic bag with drycereal or trail mix

The Food Safety Zone: Keep Food Safe to EatKeeping food safe to eat means keeping germs out offood. Follow these simple rules for keeping germs away:

Clean – Wash your hands and all surfaces before,during and after preparing meals.

Separate – Keep raw and cooked foods apart. Useseparate cutting board, plates and other equipment forraw and cooked foods.

Cook – Cook foods to proper temperatures. Use athermometer to check meat for doneness and tomake sure leftovers are reheated to the propertemperature.

Chill – Refrigerate foods promptly. Don’t allow foodto sit at room temperature for more than 2 hours.

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FamilyFitness FunGo to the park or play-ground as a family. See howfun it can be to play withyour child on the swings,monkey bars and slide! Playcatch, kick a ball around orshoot some hoops. Do somelight activity or earlymorning stretches to helppower up your muscles andprepare you for the day. Thewhole family will gain thebenefits of physical activityand you’ll have a fun timedoing so!

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Kangaroo Jump 5: Power Up the Day Family Newsletter

Michigan State University ExtensionKangaroo Jump 5: Power Up the Day Family Newsletter

RECIPE FUN:

Fruity MilkshakeTip: Adding powdered milkto this recipe boosts itsprotein and calcium content.

Ingredients:2 cups skim or low-fat milk1 cup diced fruit such asapples, pears, strawber-ries, bananas, peaches,berries or melonDash of ground cinnamon1/4 cup powdered milk(optional)

Equipment:BlenderLiquid measuring cupsDry measuring cupsMeasuring spoonsDisposable cups

Procedure:1. All food preparers must wash their

hands with warm water and soap for20 seconds before starting to preparethis recipe. Be sure that all worksurfaces are clean.

2. In a blender, combine the fresh milk,fruit and (if desired) powdered milk.

3. Blend until smooth. Pour milkshakesinto four cups and top each shake witha dash of ground cinnamon.

4. Serve immediately and enjoy!

Makes four 1/2-cup servings.

As YourChild GrowsEight-year-old children may bemore interested in the processof doing an activity or projectthan in having the finishedproduct. They will understandyou better if you show themhow to do something, insteadof just telling them. So go aheadand prepare a meal using a newrecipe together, or do a physi-cal activity together. As they getolder, their thinking abilitychanges and they can under-stand directions and carry outtasks more efficiently. By thetime they’re teens, they arebetter able to process abstractideas and can cook on theirown or coach a group ofyounger kids in a favorite sport.

As children reach age 11 or 12,they may become more fearfulof trying new things, so encour-age activities that stretch theirphysical and mental skills andabilities. Be sure to give thempositive encouragement whenthey need it and to be a posi-tive role model.

Here are a few ways to encour-age everyone to get up andmove:• Turn off the television for a

week or limit watchingtelevision to 1 hour a day.

• Plan a skit.• Go for a walk• Jump rope together.• Ride bikes together.• Shoot some basketball

hoops.• Play catch.

On the WebCheck out these Web sites with your child:

• CDC’s Nutrition and Physical Activity Program: http://www.cdc.gov/nccdphp/dnpa/

• Governor’s Council on Physical Fitness, Health and Sports/MichiganFitness Foundation: http://www.michiganfitness.org

• PE Central: http://pecentral.com• President’s Council on Physical Fitness and Sports (PCPFS): http://

www.fitness.gov• Wheat Foods Council Grains Nutrition Information Center: http://

www.wheatfoods.org