Bobbie Kalman Crabtree Publishing Company www.crabtreebooks.com
Created by Bobbie Kalman FormydearfriendSamGraci, whosechatsaboutnutritionhavefinallyfoundahome! Author and Publisher BobbieKalman Editorial director NikiWalker Editor KathrynSmithyman Copy editors MollyAloian LauraHysert Art director RobertMacGregor Design BobbieKalman KatherineKantor SamanthaCrabtree Production coordinator HeatherFitzpatrick Digital prepress EmbassyGraphics Special thanks MargaretNacsa,SophieIzikson,MartinIzikson,SaraPaton, AlexisGaddishaw,RobinTurner,DavidKanters,AndrewKey, ChantelleStyres,andJacquelynLabonté Consultants ValerieMartin,RegisteredNutritionConsultant, InternationalOrganizationofNutritionConsultants EllenBrown,FoundingFoodEditorofUSA Today andauthorofseveralbest-sellingcookbooks Food preparation ValerieMartin KathrynSmithyman MargaretNacsa SamanthaCrabtree Photographs AllphotographsbyBobbieKalman OtherimagesbyPhotoDisc,Comstock,andDigitalStock Illustrations AllillustrationsbyBarbaraBedell Printer WorzallaPublishing Crabtree Publishing Company www.crabtreebooks.com 1-800-387-7650 PMB16A 612WellandAvenue 73LimeWalk 350FifthAvenue St.Catharines Headington Suite3308 Ontario Oxford NewYork,NY Canada OX37AD 10118 L2M5V6 UnitedKingdom Copyright 2003 CRABTREE PUBLISHING COMPANY.Allrights reserved.nopartofthispublicationmaybereproduced,storedina retrievalsystemorbetransmittedinanyformorbyanymeans, electronic,mechanical,photocopying,recording,orotherwise,without the priorwrittenpermissionofcrabtreepublishingcompany. Cataloging-in-Publication Data Kalman,Bobbie Breakfastblast/BobbieKalman. p.cm.--(kidpower) Includesindex. Exploreswhyandhowtohaveadeliciousandhealthybreakfast throughnutritionfactsandeasyrecipesfornourishingfoods. ISBN0-7787-1250-8(RLB)--ISBN0-7787-1272-9(pbk) 1.Breakfasts--Juvenileliterature.2.Cookery,American--Juvenile literature.[1.breakfasts.2.foodhabits.3.cookery.]i.title.ii.series. TX733.K342003 641.5'2--dc21 2003001791 LC
Contents Gettingahealthystart 4 Yourbodyneedswater! 6 Thefoodgroups 8 Thecarefulcook 10 Cookingterms 11 Crunchy-munchyGranola 12 VeryBerryParfait 14 GreenEggsandHam 16 IncredibleEdibleWorkofArt 18 BreakfastPudding 20 Toppingbagels 22 Tic-Tac-ToePizza 24 Easyoatmealrecipes 26 ScrambledTofu 28 Ablastofenergy! 30 GlossaryandIndex 32
Getting A healthy start Theword breakfast comesfromtwowords break and fast. Afterdinneroryourlasteveningsnack, youfast,orstopeating,untilyourmorningmeal. Breakfastbreaksthefast!Havingahealthybreakfast helpsyouinthreeimportantways: 1.Itgivesyourbodyitsfirstnutrition andenergy oftheday.nutritionisthefoodyoueatand the nourishingelementsitcontains,andenergyis thepoweryourbodyneedstofunction,orwork. 2.Itimprovesyourabilitytoconcentrateat schoolandbemorecreative. 3.Ithelpsyoumaintainahealthyweight. Whenyoueatbreakfast,youareless likelytoeattoomuchtherestoftheday. Have a blast trying our recipes! 4 Decide to be healthy now! Werealizethatitisnoteasytochangeyour diet,orthefoodyounormallyeat,allatonce, buteatinganutritiousbreakfastwillgiveyoua healthystarteachday.therecipesinthisbook includeavarietyoffoodsmadefromfresh ingredients,whichcontainmorenutrients (seepage5)thantheprocessed foodsyou maynowbeeating.mostprocessedfoods, suchasmanybreakfastcereals,havefew nutrientsandcontainaddedsugar,salt, fat,andartificialingredients. Foods you will love Thekidsinthisbookhadfunmaking ourbreakfastrecipes,buttheyenjoyed theresultsevenmore!theyweresurprised athowdeliciousnutritiousfoodscan taste.you lllovethesebreakfasts,too. Trytherecipeswithyourfamilyandget everyoneinvolvedinhealthyeating. Tips for a healthier you Neverskipbreakfast! Drinkplentyofwater(seepages6-7). Chooseavarietyoffoodseachday. Choosewhole grains,whichcontainmany nutrients,overrefined grains,whichhave hadmostoftheirnutrientsremoved. Eatfreshfruitsandvegetableseveryday. Readthelabelsonprocessedfoodstolearn whatyouarereallyeating. Cutdownonsugar,fat,andprocessedfoods. Takepartinphysicalactivityeveryday. Trysomeofourbreakfastrecipeseachweek.
Nutrients in your food Nutrientsaresubstancesinfoodthatyour bodyneeds.thesevenessentialnutrients, listedinorderofimportance,are:water, carbohydrates, proteins,fats,vitamins, minerals,andenzymes.yourbodyneedsall sevennutrientstowork atitsbest.eatinga varietyoffoodanddrinkingplentyofwater givesyourbodyandbrainmaximumpower. Proteins Proteinsareyourbody sbuilding blocks.theyarefoundinmeat,fish andseafood,eggs,milkandsoyproducts, andlegumes,ordriedbeans.therearetwo typesofproteins:complete andincomplete. Completeproteins areinmeat,eggs,and milkproducts.incompleteproteinsare foundinbeansandgrains.whenyou combinesomeincompleteproteins,youget acompleteprotein.eatingabeansaladwith whole-grainbread,orbrown ricewithbeans, turnsthesefoodsintocompleteproteins. Good fats and bad fats Youneedfatstomakenewcellsand toabsorb,ortakein,certainvitamins.fats containedinoliveoil,fish,andnutsaregood foryou.otherfats,suchasthosefoundin mostprocessedfoods,stopyourcellsfrom growing normally.thesefatsharmyourbody. Carbohydrates Carbohydratesareyour body smainsourceof energy.therearethree kindsofcarbohydrates simple, complex,andfiber.somearebetterforyou thanothers.simplecarbohydratesarefoundin sugarandinwhite-flourproductssuchascakes. Theyturntofatquicklyinyourbody.Simple carbohydratesarealsofoundinfruitandin somevegetables,butthesefoodsalsocontain fiberandothernutrientsyourbodycanuse. Whole-grainfoods,suchaswhole-wheatbread, brownrice,andmanyvegetables,contain complexcarbohydrates.thesefoodsrelease energymoreslowlythansimplecarbohydrates do,soyoufeelenergizedforalongertime. Complexcarbohydratesalsocontainfiber, whichhelpsremovewastesfromyourbody. Vitamins Vitaminsareinallfreshfoods. Cookingdestroysmanyvitamins, soitisimportanttoeatsomeraw,or uncooked,vegetablesandfruitseachday. VitaminsA,C,D,E,andKareessential toyourbody.theyarealsoimportantin maintainingahealthyimmune system, whichfightsdiseasesandkeepsyoufrom gettingsick.yourimmunesystemalsohelps youhealwhenyouaresickorinjured. Enzymes Enzymesarefoundinallfreshfruits andvegetables,especiallyinorganic foods. Theyareneededbyyourdigestive and metabolic systemstobreakdownfoodso yourbodycanabsorbthenutrientsitneeds. Minerals Mineralsincludecalcium,iron, potassium,magnesium,andzinc. Theyareasimportantasvitamins. Calcium,forexample,helpsbuildyour bones.itisfoundinmilk,meat,almonds, andgreenvegetablessuchasbroccoli. 5
your body needs water! 6 Waterisyourmostimportantnutrient you couldnotlivewithoutitformorethanfivedays! Between60and75percentofyourbodyiswater. Yourbonesare22percentwater,yourmusclesare 70percentwater,yourbloodis83percentwater, andyourbrainis75percentwater.without water,yourbrain,muscles,bones,organs,and metabolism stopworking!yourmetabolism helpschangethefoodyoueatintoenergy. How your body uses water Yourbody swatersupply: controlsyourbodytemperature keepsyourskinhealthyandsmooth developsyourmuscles helpslubricate,ormoisten, yourfoodsoyoucandigestit lubricatesyoureyes,nose, mouth,andeveryjointin yourbodysoyoucanmove carriesnutrients,energy, andinformationtoandfromyourcells helpsyourbodygetridofwaste The dangers of dehydration Dehydration meanslosingwaterfromyourbody. Beingdehydratedcanbedangerous!Whenyou aredehydrated,yourtemperaturerises,and yourbodylosesmineralssuchassodiumand potassium.youcanbecomesickfromlosingtoo muchwater.dehydrationisespeciallydangerous inhotweatherorwhenyou rephysicallyactive. Mostpeopleareslightlydehydratedallthetime anddon tevenknowit.drinkwaterthroughout theday beforeyoufeelthirsty.ifyouarethirsty, youarealreadydehydrated! The best drink by far! Manypeopledrinksodaswhen theyarethirsty,buttheyaredoing theoppositeofwhattheirbodies need.sodascontaincaffeine,which takeswateroutofyourbodyinstead ofaddingwatertoit.eachcanof sodaalsocontainsphosphorousand nineteaspoonsofsugar!toomuch phosphorousandcaffeinecanrob yourbonesofcalcium,soifyouare drinkingsodaseveryday,your bonesmaybegettingthinner! Vegetablejuices,teas,andfruit juicesaddwatertoyourbody,but somecontainsugarorsalt.thebest waytokeepyourbodyhydratedis todrinkplentyofpurewater! Dehydration warning signs Doyouknowthewarningsigns ofdehydration?youmightbe dehydratedifyou... areextremelythirsty areextremelyhungry feellight-headedordizzy feelhot areunabletoconcentrate haveadrymouth feelextremelytired areunusuallyclumsy havemusclespasms haveaheadache areshortofbreath havearapidpulse haveblurredvision havepainattheback ofyourankles