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.
