Desayunos saludables 2009

5 10 2009

Como ya es tradición en el IES Valle de Aller comienzan los desayunos saludables, que este mes estarán dedicados a los cursos de primero de ESO y el mes de enero al alumnado del programa de diversificación curricular.

Para que familias, profesorado y alumnado vayamos tomando nota sugerimos los siguentes enlaces:

Los viernes 16 y 23 de octubre, el alumnado, dirigido y orientado por los profesioneales del Ciclo Formativo de Cocina y Gastronomía, el Profesorado de Secundaria acompañante y los propios compañeros de dicho ciclo, colaborarán en las siguientes tareas:

  • Montar el comedor para el servicio del desayuno.
  • Elaborar el zumo de naranja.
  • Pelar la fruta.
  • Rayar y cortar el tomate.
  • Elaborar el chocolate.
  • Calentar la leche.
  • Emplatar los alimentos.
  • Recoger cada uno su servicio.
  • Recoger el comedor.

¡No olvides en casa tu cepillo de dientes!

Después del saludable desayuno no cepillaremos los dientes: ¿como cepillarse los dientes?[/video]

El tema también será trabajado previamente desde las tutorías, y desde la materias de Lengua Inglesa y Ciencias de la Naturaleza.

Insertamos a continuación parte del material que trabajan en Inglés:

Ready, Set, Breakfast

“Eat your breakfast. It’s the most important meal of the day!” Why are parents always saying that?

Well, imagine you’re a car. After a long night of sleeping, your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road

What Should You Eat?

Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They’re high in calories, sugar, and fat. They also don’t contain the nutrients a kid really needs. And if you have a doughnut for breakfast, you won’t feel full for long.

Just like with other meals, try to eat a variety of foods, including:

  • * grains (breads and cereals)

  • * protein (meats, beans, and nuts)

  • * fruits and vegetables

  • * milk, cheese, and yogurt

Skipping Breakfast

Some kids skip breakfast because they sleep too late or because they think it’s a way to stay thin. But skipping breakfast doesn’t help people maintain a healthy weight. In fact, someone who skips breakfast tends to eat more calories throughout the day.

If you find yourself skipping breakfast because you’re too rushed, try these quick breakfasts. They’re easy to grab on the way out the door or can be prepared the night before:

  • * single servings of whole-grain, low-sugar cereal

  • * yogurt

  • * fresh fruit

  • * whole-grain muffin

  • * trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal

Need More Convincing?

Just in case you need more evidence that eating breakfast is the way to go, kids who don’t eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI), which is a sign they may be overweight.

On the other hand, kids who eat breakfast do better in school, are more likely to participate in physical activities, and tend to eat healthier overall. So tomorrow morning, don’t run out the door on an empty stomach. Fuel up with a healthy breakfast!


Healthy breakfast: Quick, flexible options to grab at home

(La información ha sido obtenida de Mayo Clinic)

If you skimp on breakfast, you’ll miss out on important health benefits. Learn what makes a nutritious breakfast and get some out-of-the-(cereal)-box options.

It might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. So don’t skip this meal - it may be more important than you think.

Even if you’re short on time, quick and flexible options you can grab at home give you plenty of healthy ways to put breakfast back on your daily menu.

The benefits of a healthy breakfast

Breakfast gives you a chance to start each day with a healthy and nutritious meal. It also lays the foundation for lifelong health benefits.

Benefits for adults
When you eat a healthy breakfast, you’re more likely to:

  • Eat more vitamins and minerals

  • Eat less fat and cholesterol

  • Have better concentration and productivity throughout the morning

  • Control your weight

  • Have lower cholesterol, which may reduce your risk of heart disease

Benefits for children
Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to:

  • Concentrate better

  • Have better problem-solving skills

  • Have better hand-eye coordination

  • Be more alert

  • Be more creative

  • Miss fewer days of school

  • Be more physically active

The basics of a healthy breakfast

Even though you know a healthy breakfast has many benefits, you may not be sure what exactly counts as a healthy breakfast.

Here’s what forms the core of a healthy breakfast:

  • Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.

  • Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.

  • Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.

  • Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.

Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat - a combination that packs big health benefits and that also can leave you feeling full for hours.

Try to choose one or two options from each category to round out a healthy breakfast.

Healthy breakfast: Quick, flexible options to grab at home

What to look for in dry cereals

Cereal may frequently be your go-to item for breakfast, whether your grab a handful to eat dry while on the run, or you have time for a quick bowl with milk. But not all cereals are created equal. So when choosing a breakfast cereal, try to put a little thought into your decision by reading the nutrition label and ingredient list. Remember that a serving size is typically 3/4 cup to 1 cup. The key items to look for are:

  • Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or even higher.

  • Sugar. Added sugar doesn’t automatically make a cereal unhealthy. But try to choose cereals that have 13 grams or less of sugar per serving.

  • Calories. If you’re counting calories, choose cereals lower in calories, ideally less than 120 calories per serving.

Examples of good options for dry breakfast cereals
Cereal, 1-cup serving Fiber in grams Sugar in grams Calories
Kellogg’s All-Bran Bran Buds 39 24 225
General Mills Fiber One 28 0 120
Kellogg’s All-Bran Original 18 10 161
Kashi Go Lean 10 6 148
Post Raisin Bran 7 16 178
Post Spoon-Size Shredded Wheat 6 0 167
General Mills Cheerios 3 1 103
Quaker Life Cereal, plain 3 8 149

Sources: USDA National Nutrient Database for Standard Reference, Release 21; USDA What’s in the Foods You Eat, 3.0

Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you’re on the go, take along a piece of fruit and a carton of milk with your dry cereal.

Cereal bars
Cereal bars also may be a good breakfast option. Just be sure to look for those that meet the same guidelines as dry cereal. Also, don’t forget some fruit and low-fat milk or yogurt to round things out. Even fruit or yogurt cereal bars won’t satisfy all your nutrition requirements for breakfast.

Fitting in a healthy breakfast

If you skip breakfast because you think you don’t have time in the morning, plan ahead. The night before, figure out what you’ll eat, and if necessary, get up 10 minutes earlier to enjoy it. Or pack something the night before to take with you the next morning. If your kids don’t get a nutritious breakfast at school, don’t let them leave home without it.

Also, if you skip breakfast because you want to save calories, realize that you may be setting yourself up for failure later in the day. Chances are you’ll be ravenous by lunchtime, which may lead you to eat more or turn to fast but unhealthy options - such as the doughnuts or cookies a co-worker brings to the office.

Your morning meal doesn’t have to mean loading up on sugar and fats, and it doesn’t have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself up for healthier eating all day long.

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Un comentario a “Desayunos saludables 2009”

4 11 2009
Sofia Gonzalez Fernandez (19:16:50) :

Hola, me llamo Sofía y soy una alumna de 1º ESO. Este año fue mi primer desayuno saludable, me gusto mucho: la comida estaba muy rica, bueno, toda toda no, pero casi toda, la mesa estaba muy bién preparada, nos sirvieron la leche y el zumo, lo demás, es decir la comida: el jamón, la tortilla, etc. fué una especie de bufet. Después de desayunar visitamos la cocina, me gustó mucho por que estaba muy bien equipada. Al acabar de visitar la cocina, nos regalaron un pastel que estaba hecho por los alumnos del instituto de Moreda.

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