Breaking the Fast

I know you've heard it before that breakfast is the most important meal of the day, well studies prove this to be true!  A healthy breakfast reaps positive mental, physical and emotional benefits. 

Eating breakfast everyday refuels the brain and body and keeps our weight in check by jump starting our metabolism.  Breakfast benefits people of all ages.  Academic achievement increases because students are more focused.  Their bodies have more energy to play and participate in recess, PE, and weekend sports.  Kids who eat breakfast tend to eat healthier overall.  Eating a healthy breakfast even helps us get along with others because we are not moody or irritable from running on an empty stomach.  Adults also benefit from a fueled brain.  We need this brain power to get the job done at work and be our best!  

Studies have shown that consumption of a nutritious breakfast results in improved attention in late morning task performance, quicker and more accurate retrieval of information (working memory), fewer errors made in problem solving activities, better concentration and ability to perform complex tasks.  More specifically what you eat for breakfast may have a huge impact on your day.  For example, eating eggs at breakfast reduces ghrelin, a hormone that contributes to hunger, and can support healthy weight maintenance.  For more great breakfast choices and reasons why breakfast really is the most important meal of the day, check out the Dine and Shine Tips below:

Teach children early the routine of starting the day with a nutritious breakfast so they can manage their weight in the long run without even knowing it

Kick start metabolism because it is slowed while you sleep

Healthier diet overall

Cereal especially helps because you consume more of the recommended amounts of vitamins and minerals with the aid of milk and fruit

Fiber- cereal, berries, whole grains, veggies, beans, soy

Soluble fiber decreases cholesterol – oatmeal with strawberries

Add walnuts, chia and flax seeds (omega-3s) to enhance brain development

Vitamin C makes brain neurotransmitters

Choline (egg yolks, nuts) makes memory cells

Protein helps you stay focused and satisfied

Enhances memory, improves cognitive ability, and increases attention span (more alert and able to concentrate)

Stabilizes blood sugars because blood sugars are low in the morning due to overnight fasting (low blood sugar = lethargy, irritable, inability to concentrate)

Improves mood

Kids perform better in school and at play and have more stable energy levels (better mood/behaviors)

Pregnant women need increased calcium and folate and breakfast can help increase the intake of these nutrients – prolonged overnight fasting affects fetus growth; breakfast may also help with nausea (especially whole grain carbs such as oatmeal or toast)

Prepare ahead of time: parfaits (yogurt, tofu, nuts, berries, granola), pre-sliced fruits and vegetables, homemade whole wheat muffins, fruit purees and ground nuts for parfaits, cereals and smoothies, granola bars, single to-go containers of cottage cheese, whole grain waffles or English muffins with all natural peanut butter or other nut butter or laughing cow cheese wedge, hard boiled eggs (one dozen at the beginning of the week), wraps with avocado, cheese and eggs

Soy is good for heart health – has protein, fiber, isoflavones, folate (edamame), calcium, potassium, and is cholesterol free

*** Aim for 3 of the 5 Food Groups from MyPyramid to build a healthy breakfast and start your day off right.  The 5 Food Groups include: grains (starch), dairy (milk and milk products), protein (meats/beans), fruits and vegetables.

OTHER QUICK AND EASY BREAKFAST IDEAS:

• Oatmeal with fat free milk and sliced apples
• Whole wheat toast topped with peanut butter and sliced bananas
• Graham crackers topped with yogurt and strawberry slices
• English muffin with low fat cheese and turkey sausage
• Small whole wheat bagel thin, cottage cheese and peaches
• Whole wheat crackers, string cheese and 100% apple juice box

SPEEDY BREAKFAST TIPS:

• Cut up fruit the night before to add to your cereal or oatmeal
• Set up a breakfast schedule
• Brown-bag it!  Prepare breakfast the night before so it’s ready to go on those mornings you are in a hurry.
• If you are grabbing breakfast on the go from a coffee shop or fast food restaurant, choose low fat yogurt, granola, and egg white options.
• Build a breakfast bin.  Add quick nonperishable items such as cereal bars, apples, nuts, whole wheat crackers with peanut butter, dried fruit, etc.