The Picky Eaters Project, Week 7

 We've seen amazing things happen in our home these past few weeks and we hope that you have too!  Working through The Picky Eaters Project has made mealtime more enjoyable and we can feel good about the fact that our family is on the road to making better food choices.

While we've spent a great deal of time on dinner, this week we are going to Tackle Breakfast & Snacks.


1.  Breakfast — protein, complex carbs and vitamins.  Breakfast is the most important meal of the day because it helps to refuel your body, gives you energy and is a great opportunity to start your daily activities with a boost of nutrients.  Eating a healthy breakfast is especially important for children; children who eat breakfast are more likely to do better in school, meet nutrient needs and concentrate better.

Many studies, in both adults and children, have shown that breakfast-eaters tend to weigh less than breakfast-skippers.  By making lean protein part of your breakfast will be just the boost you need to help keep you feeling full until lunchtime.  The Canadian Heart & Stroke Foundation has an extensive list of healthy breakfast recipes on their website (for the list, please click here).

2.  Snacks — two solid snacks a day.  Snacks provide an opportunity to improve the quality of your diet. Nutrient-dense foods help you meet recommended intake levels of nutrients and food group servings.  After you eat a meal or snack, your blood sugar levels rise and then decrease, so snacks can prevent your blood sugar levels from dropping too much between meals. While sugary snacks can lead to sugar highs and subsequent energy crashes, healthy snacks promote more sustained blood sugar levels and energy. High-fiber, high-protein snacks are slow to digest so your blood sugar levels do not fluctuate much, so plan ahead by preparing healthy snacks so they're readily available when hunger strikes. Whole fruit, cut vegetables, cottage cheese and whole-grain pretzels are examples of easy snacks to have on hand. Even healthy snacks can lead to weight gain if you eat too much of them, so monitoring your portions should become a habit when you serve yourself snacks.

We are so excited to be on this journey with you!  Be sure to leave your successes (and frustrations) in the comments section of our Facebook page, and please Share below on social media with the other meal-planners in your life!