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Breakfast - It's Still the Most Important Meal
by Kathryn Miller, R.D., L.D., M.S.
www.cooperwellness.comWhy eat breakfast?
- Typically, breakfast eaters have more nutrient-dense diets, including calcium, folic acid, vitamins C and D, and iron. In addition, these individuals also tend to consume higher amounts of fiber.
- By eating breakfast, you may improve your memory, which may help you perform tasks better in the morning.
- People who skip breakfast have a metabolic rate four to five percent below normal, which may lead to an expected weight gain of eight pounds per year (one pound every seven weeks)*.
- There are many nutritious choices for breakfast that are low in fat and calories, especially if you select hot or cold cereals with low-fat or skim milk and fruit.
While it is very important not to skip breakfast, it is just as important to make good choices as to which foods you will eat. Make the best choice!
Good choices
Traditional breakfast ideas:
- High fiber hot (oatmeal) or cold (Raisin Bran) cereal with skim or low-fat milk and fruit or juice
- Whole wheat breads with low-fat or nonfat yogurts and fruit or juice
Nontraditional breakfast ideas:
- Fruit topped with wheat germ and low-fat or nonfat cottage cheese
- Wholegrain tortilla with low-fat cream cheese and your favorite fruit. Wrap it and go.
- A fruit smoothie made with your favorite fruit, skim milk or nonfat yogurt, soy protein isolate and ice cubes. Combine ingredients in blender and blend until smooth.
- Leftover rice with fruit, nuts and low-fat or nonfat yogurt
- Crum Creek's breadsticks with jelly or a low-fat spread
If you know that you will be rushed in the morning, pack a breakfast the night before so that you can "grab and go."
No matter which foods you choose for breakfast, whether traditional or nontraditional, make it healthy and do not skip the most important meal of the day. For those who do not consume breakfast yet, it is never too late to wake up to a healthy start.