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Mom was right about breakfast

Your parents were right all along—breakfast really is the most important meal of the day. Over 30 years of research show that breakfast eaters have better concentration and productivity in the classroom and on the job, are more likely to control their weight and may even benefit from a lower blood cholesterol level. Despite all the benefits of starting the day off with a nutrient packed breakfast, it is still the most neglected meal of the day.

Why bother with breakfast?
When you wake up, generally eight to 10 hours have passed since you ate your last meal, and your blood sugar levels are low. If you don’t replenish your energy stores with a balanced breakfast, fatigue and hunger will likely set in by mid-morning. Your brain is relying on a fresh energy source to function properly. That’s why breakfast eaters are better able to concentrate and problem-solve.

But, I’m never hungry in the morning
Many people often say they are not hungry by mid-morning when they skip breakfast, and that if they do eat, they’re ravenous a few hours later. That’s because when you start to eat breakfast, you’re stimulating your metabolism. That’s healthy and natural. As you get used to eating in the morning, even if it is a small amount, your body will become regulated.

I don’t want the extra calories
If it's calories you are worried about, you should know that skipping breakfast can cause you to overeat at the next meal. An uncontrollable appetite by mid-morning may cause you to snack impulsively and add unnecessary calories to your diet. For the calorie-conscious, stick with lean choices like whole grain products, fruit, juice, lean meats and lower fat dairy foods.

I don’t like traditional breakfast foods
Who said that you had to reach for the cereal box every morning? Whether it’s leftovers, a slice of pizza or a bowl of soup, breakfast can really include any food you like. Just make sure your food choices contribute to your daily number of servings from the food groups.

I never have time for breakfast
Try to keep quick and easy breakfast foods on hand. Here are a few breakfast ideas that are great on the go:

• Spread 1 tablespoon of peanut butter on whole wheat bread or an English muffin and wrap it around a banana.
• Scoop 1/2 cup of low fat cottage cheese into a cantaloupe or honeydew.
• Top a whole grain toaster waffle with 1/2 cup of mixed berries.
• Top a bagel with humus or fat free cream cheese and thin apple, cucumber, onion or tomato slices.
• Melt 1 slice of light cheese over sliced tomato on an English muffin.
• Blend 1/2 cup of plain low fat yogurt, 1/2 cup orange juice and 1/2 banana with a few frozen strawberries.

If you are short on time in the morning, set out non-perishable food items the night before or pack a breakfast before you go to bed. A peanut butter sandwich, low fat muffins, fresh fruit or yogurt travel easily.

If you are wondering how you are going to add another thing to your "to do" list, keep in mind that eating a nutritious breakfast will provide you with more energy than hitting the snooze button on your alarm clock!

For a fun and nutrient-packed breakfast, try this recipe:
Jam-Filled French Toast  (Source: Mayo Clinic virtual cookbook)
Serves 4.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more breakfast recipes visit these sources:

• Kitchen of 1,000 pleasures, Thrive Online
• Post Recipes
• Kelloggs Recipes
• Cooking Light Online

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.