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Esiuol5 to Nutrition  

We’ve all heard it a million times – Eat Breakfast,  Breakfast is the most important meal, etc.

But it is worth repeating with school starting and busy morning routines. However it is important for everyone, including children to eat breakfast.

Eating breakfast gives one energy to start the day – I always use the analogy – you can’t run your car without gasoline and you can’t run you without fuel.

Health benefits of breakfast.


  • Energy to start the day
  • Improved concentration in the classroom, the playground and at work
  • More strength and endurance for physical activity
  • Better concentration for problem-solving skills and eye-hand coordination
  • Weight control – control hunger and one eats less the rest of the day.

So eat Breakfast –

  • with protein – like eggs or ham (can be prepared the night before and eaten cold – like a snack).
  • whole grain cereals – bread or cereal
  • fruit or juice – a high vitamin C food, like citrus or citrus juice is good.





Why not Eat Eggs?


When one is hungry and starving, whether in our country (U.S.A.) or in countries where starvation is relevant – why not eat eggs?

Eggs are a nutrient-dense food *– at a low cost.  Eggs are high in protein, vitamins and minerals,  needed for growth and development and to sustain life. Inadequate nutrient intake can result in inadequate height and weight, impaired cognitive development, immune dysfunction, and death in severe cases.

Two new studies from different parts of the world indicated that providing 1 or two eggs per day to malnourished infants and children, significantly improved growth.** Another study showed that adding one egg a day (versus none) to 6-9 month-old infants in undernourished areas of Ecuador decreased stunting (inadequate height for age) by 47% and underweight by 74%.**

In the United States, 15.8 million families are considered low-income or food-insecure.  Nutrient-dense eggs could help their daily nutrient intake. Yet data shows that eggs account for only 1.1 % of household expenditures compared to 9.3 % for soda and 6.9% for prepared desserts and 2.1% for candy. Egg consumption has increased in the general population in recent years, but among food insecure individuals, egg intake has not increased. **

Compared to other foods, eggs are much more nutrient dense and usually much less expensive, than comparable foods such as beef, cheese, vegetables and fruits, etc.  Nothing wrong with beef, cheese, vegetables and fruit, but if one is starving – eggs can be a real “life-saver”.

One doesn’t need fancy cooking equipment for eggs – just some boiling water or a frying pan.

And chickens require only a small space to live and produce eggs and they could be put in many underdeveloped countries to provide nutrition for starving and malnourished persons around the world. Chicken farms could also be placed in inter-city areas in the U.S. to provide a delicious and low cost food for food insecure families.  Again there is nothing wrong with broccoli and blueberries (the 21st century ‘wonder foods’) but dollar-for dollar or (cent-for-cent) eggs are an excellent and delicious choice.




  •   *Egg Trivia,, 10/31/14
  •  **Rains, Yia M. PhD,  July 24, 2017.


Lunchmeat sales have swollen in the past year with sales exceeding $9 billion. The trend credits consumers’ desire for convenient and healthy snacking options.*

However, consumers say, not just any lunch meat, but those that offer quality and healthy options. Popular are freshly sliced meats from the deli department over the prepackaged/processed items. Specialty items such as specialty sausages and pepperoni are popular.

Nielsen says 68% of consumers are willing to pay more for foods and drinks that do not contain undesirable ingredients and lunchmeat processors are trying to fill their wishes.  Consumers are saying they want:

  • “natural products with packaging that says “nothing added” and/or “no antibiotics ever”.
  • Easy to snack, on-the-go items rather than just for sandwiches.
  • Pre-sliced for easy snacking.
  • In addition to lunchmeat, customers want items for meals.
  • Meat/cheese snack sticks are popular with:

Bold, ethnic flavors

Cajun, teriyaki, buffalo, chorizo, peppered, picante are top flavors

Chorizo is the fastest growing specialty meat – up 16% in sales and volume.

  • “Healthy” items are popular especially for kids lunches:

Antibiotic/hormone free

No artificial preservatives

All Natural

  • Items for entertaining, including sausage, peperoni, salami and Italian meats are growing.


So you may want to take another look at the “lunch meat” display next time you visit the super market.



  • Schug, Debra, Editor-in-Chief, Healthy and Bold: Lunchmeat trends from Nielsen Fresh. Food Engineering, June 26, 2017.




You may also like to see:

  • Meat Fillers & Extenders, 10/29/13
  •  Meat Binders, 11/27/13
  • Meat Cuts,, 8/31/15



For young athletes, doctors suggest water rather than sports drinks.  From commercials and the TV young athletes may think they should drink sports drinks as they see the professionals do. However professional athletes play at a much higher intensity and for a longer period of time. It is suggested that one must be exercising 45 – 60 minutes or more of intense workout before one needs to replenish sugar and salts found in sports drinks. Plain water is the best way to hydrate. Choosing a sports drink when not exercising can increase caloric intake.

Taking energy drinks with caffeine and other stimulants, which some professional athletes use to increase focus and prolong attention span, is never suggested for the young athlete. Most doctors and nutritionists do not recommend energy drinks even for professional athletes.  They suggest one should improve skills and conditioning and better nutrition. These stimulants can elevate blood pressure and cause cardiac problems – such as palpitations and arrhythmias, cause headaches, upset stomach and a general jittery or nervous feeling.

Children should be properly hydrated when exercising – but use water. The authors suggest if children are playing 30-45 minute halves, then have a water break. One may like to add fresh orange slices or a granola bar and for post-workout recovery they suggest plain old chocolate milk – whole or low fat. They say it has the perfect combination of fat, protein and carbohydrate to put back into the body. They add, if the exercise is to lose weight, so one doesn’t drink up more calories than one burned during the exercise, then the best drink is, again, Water.


(You may also enjoy – Water – The Most Important Part of Your Nutrition Program,, 11/30/2009)




Penn State Health Milton S. Hershey Medical Center,, The Medical Minute: Water beats Sports Drinks for young Athletes.









The Gluten-Free diet has been around for years for persons with celiac disease and for persons with wheat allergy. But today we are seeing many persons adopting the gluten-free diet and putting children on the gluten-free diet.

Gluten is a protein found in grains such as wheat, rye, barley, etc. Thus it is in bread, cereals, pastas and baked goods.

For persons with celiac disease, even small amounts will make them sick. Persons with an allergy to wheat also cannot eat gluten and more recently we are recognizing persons with gluten sensitivity. However there are only a very, few people with celiac disease or wheat allergy. About 1 in 1000 persons have a wheat allergy and 1 in 100 have celiac disease. And possibly about the same, 1 in 100 persons with wheat sensitivity.*  For the 98% of the population not affected – it is advised that they not follow a gluten-free diet, as whole grains, including gluten grains are good for one’s health in reducing coronary heart disease, cancer, diabetes, obesity, and other chronic diseases.

Celiac disease and wheat allergy can be diagnosed with a medical test. So check with your physician.

However keeping children, who do not have Celiac disease or wheat allergy, from eating breads and cereals, etc., may be unhealthy to the child.

  • Children could be missing important nutrients. Whole grains that contain gluten have essential nutrients – including the B vitamins, antioxidants, iron, selenium, and magnesium and fiber. Omitting foods that contain gluten, may result in the child being malnourished.
  • The diet, without whole grains, can be too low in calories for growing children. Children need calories to grow and when omitting foods that contain gluten, it may be very difficult for the child to get enough calories for proper growth.
  • The diet, without whole grains may be arsenic. Often when omitting whole grains, rice is substituted. However many rice products are high in arsenic. The rice plant gets arsenic from the soil and from pesticides where the rice has grown. Arsenic can be deadly and in small amounts, over time can lead to cancer and other health problems including learning problems. **

Before restricting gluten products from a child’s diet, talk with your doctor. Have tests done if you think your child has Celiac disease or wheat allergy. A child’s present health and future health are too important to allow a food craze to cause problems.




  • Greger, Michael. M.D., FACLM, How a Gluten-Free diet Can Be Harmful. org, February 23, 2016

**     McCarthy, Claire, MD, Harvard Health blog –, June 7, 2016.