just for kids

may 99

We've all grown up hearing from our mothers, TV commercials, and just about every other source of information that it's important to eat a "good breakfast" or to "not skip breakfast." This is particularly true for anyone with diabetes, including children and adolescents who may not like eating breakfast. Why is it so super important? Blood sugars may be low after not eating all night. Food is needed for energy to start their busy day. A good breakfast that conforms to their prescribed meal plan helps the child or adolescent think clearer, feel better, and work or play harder. Every food on their meal plan is needed to help keep the right amount of sugar in their blood during the long time between breakfast and lunch. Approximately one-third of one's daily calorie intake should come from each of breakfast, lunch, and dinner (supper), less any snacks that are suggested by your health care team. A typical meal plan might include 4 carbohydrate choices (skim milk, bread/starch, or fruit), 1 protein, and 1 fat. Many youngsters (and their parents) wonder what to use as the 1 protein choice. An egg is an obvious choice, but research shows that egg yolks are not good for people with diabetes and therefore, should be limited to two (2) eggs per week--this number includes eggs eaten and the per serving part of an egg used in baking or cooking. So what are some other protein choices: 1/2 cup liquid egg substitute 1/4 cup nonfat or low-fat cottage cheese 1 ounce part-skim mozzarella cheese or string cheese 1 ounce "Laughing Cow" reduced-calorie cheese 1/4 cup sunflower seeds (adds 1 fat) 1/4 cup nuts (adds 1 fat) 1 tablespoon peanut butter (adds 1 fat) 1 ounce Canadian bacon or lean ham 1/4 cup water-packed tuna fish 1 ounce sliced turkey 1 ounce sliced lean roast beef 1 ounce 95% to 98% fat-free cold cuts Here's some recipes to wake up your youngster's tastebuds and make sure they get the proper start on their days. Consult your child's individual meal plan and supplement these recipes with other choices to complete the meal. Breakfast Banana Split Adapted from our latest book: The Joslin Diabetes Quick & Easy Cookbook (Fireside) (makes 1 serving) 1/2 medium ripe banana, peeled and cut in half lengthwise 1/4 cup nonfat cottage cheese 1 small navel orange, peeled and sectioned 1/4 cup fresh raspberries Place banana halves in a shallow soup bowl or banana split dish. Top with cottage cheese. Arrange orange sections over and around the cottage cheese. Puree the raspberries in a food processor or blender until smooth. Drizzle over the fruit and cottage cheese. Serve at once. Per serving: 140 calories (3% calories from fat), <1 gram total fat (0.1 g saturated fat), 9 g protein, 27 g carbohydrates, 4 g dietary fiber, 5 mg cholesterol, 186 g sodium Diabetic exchanges: 1 very low-fat protein, 2 carbohydrate (2 fruit) Breakfast Burrito Adapted from our latest book: The Joslin Diabetes Quick & Easy Cookbook (Fireside) (makes 1 serving) butter-flavored cooking spray 2 tablespoons chopped onion 1/2 tablespoon chopped canned green chilies, drained 1/2 cup egg substitute 1 tablespoon shredded fat-free Monterey Jack cheese dash pepper dash liquid hot pepper sauce (optional) 1 10-inch 98% fat-free flour tortilla, warmed Lightly coat a nonstick skillet with cooking spray. Cook the onion and chiles in the skillet over medium heat for 3 minutes, stirring constantly. In a small bowl, whisk together egg substitute, cheese, pepper, and Tabasco (if using). Pour into skillet and scramble for 3 to 4 minutes, until the eggs are done to taste, but not dry. Place the egg mixture along one-third of the tortilla, about 2 inches away from the bottom. Fold up the lower edge, then roll from the side to form a burrito. Eat immediately or wrap in a napkin or paper towel to eat out of hand while waiting for the school bus. Per serving: 150 calories (3% calories from fat), 1 g total fat (trace saturated fat), 16 g protein, 22 g carbohydrates, 4 g dietary fiber, 1 mg cholesterol, 262 mg sodium Diabetic exchanges: 2 very low fat protein, 1 carbohydrate (bread/starch), 1 vegetable English Muffin Breakfast Pizza (makes 1 serving) 2 tablespoons reduced-fat cream cheese 1 teaspoon reduced-fat sour cream 1/2 English muffin 1 small peach, peeled and sliced ground cinnamon to taste 1/2 teaspoon light brown sugar Preheat broiler. In a small bowl, combine cream cheese and sour cream. Spread evenly over English muffin half. Arrange peach slices on top. Sprinkle with some cinnamon and the brown sugar. Broil until cheese browns around the edges, about 2 minutes. Cut in half or quarters and eat warm. Per serving: 185 calories (33% calories from fat), 6 g protein, 7 g fat (4.3 g saturated fat), 25 g carbohydrates, 3 g fiber, 22 mg cholesterol, 258 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 fat Tiny Blueberry Pancakes (makes 1 serving) 1/3 cup nonfat buttermilk pancake mix 1/4 cup skim milk butter-flavored cooking spray 1/3 cup fresh blueberries 1/4 cup sugar-free maple syrup, warmed Mix pancake mix and skim milk according to package directions. Lightly coat a nonstick griddle or skillet with cooking spray. Place over medium-hot heat. Ladle 1/4 cup of pancake batter onto the hot griddle. Sprinkle the top of each pancake with a few of the blueberries. Cook until bottom is lightly browned, about 2 minutes. Turn and cook the other side. Transfer to a warmed plate and pass the syrup to pour over the pancakes. Per serving: 205 calories (0% calories from fat), 6 g protein, 0 fat (0 saturated fat), 47 g carbohydrates, 5 g dietary fiber, 1 mg cholesterol, 428 mg sodium Diabetic exchanges: 3 carbohydrate (2 1/2 bread/starch, 1/2 fruit)