Starting your day the healthy way

Starting your day the healthy way. (SBG-TV)

Breakfast has long been called the most important meal of the day.

But the American Academy of Pediatrics says as many as twelve percent of young kids don't eat it. Even more teenagers skip out.

Check out your nearest grocery store and you'll likely find thousands of choices and dietitians say the list of nutrition facts is the place start.

"Breakfast is crucial especially for students because it gets their brains charged up and ready to learn in the morning," says Jess Buschmann, a clinical dietician, "and also gets them energy to fuel throughout their day."

Buschmann says look out for sugar - specifically added sugar. It's listed as things like corn syrup, dextrose, and sucrose.

The CDC says Americans get too much added sugar and that can lead to health problems, including weight gain, diabetes, and heart disease.

Some cereals have a sugary reputation, but Buschmann says the amount in some yogurt, along with flavored oatmeals and milks may surprise you.

"The more ingredients you can pronounce the better." says Buschmann.

"You find yourself starting to read the labels and then you get discouraged," says Marcia Zand, a shopper, "because sugar is in everything."

Pre-planning, Buschmann says, will help your family. She says list five meals your kids enjoy. Make sure you include at least three food groups--each meal.

Consider whole grains and carbohydrates---like bread, cereal, or fruit--for quick energy. Protein---like eggs or lean meat--keeps you feeling more full, longer. And dairy helps builds bones.

"Here a quick option would be a couple things avocado toast is very trendy right now but also very good and very nutritious for you." said Buschmann, "You can swap also out an egg."

Still not easy enough?

She says fruit with peanut butter is an option--to start.

"Yes," says Buschmann, "healthy eating is harder but absolutely not impossible." And she says it's never too late to make your grocery store choices---healthier.

The FDA is updating what's on "nutritional facts" labels for foods. Things like the amount of "added sugar" will be included. The government says the changes will make healthier choices easier to see.

But it could a while before you see it, large food companies have until 2020 to update their packaging.

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