Choose the best breakfast:
A. Leftover cold cheese pizza and orange juice
B. Peanut butter and banana sandwich and milk
C. Cold cereal with raisins and soy milk
D. Shake made with frozen fruit, milk, juice, and wheat germ
E. Poptarts, a hard-boiled egg, and vegetable juice
If you chose A, B, C, D, or E, then you're correct! The best breakfast is the one that you'll eat regularly (and is relatively well-balanced).
Gone are the days when it was unthinkable to start the day without a good hearty breakfast. Now people have more excuses than you can shake a spatula at for why they cannot or do not eat a morning meal. Do any of these sound familiar?:
We have all heard it—breakfast is the most important meal of the day. But you know what, it is true. Here are some reasons why:
Breakfast is the time to refuel. After fasting for the 8-12 hours after dinner and during sleep, your body needs to replenish its energy supply. The brain is especially in need of a fill-up, because it has no place to store its main energy source: glucose, which comes from the foods we eat. Without eating you won’t be able to think or concentrate. Muscles also rely on glucose for a portion of their energy.
Eating breakfast is associated with better attitudes about work and school. People who pass on a morning meal are often tired, irritable, or restless in the morning.
Eating breakfast regularly is associated with maintaining a healthful weight. According to the American Dietetic Association, kids who eat breakfast are less likely to be overweight. There has also been extensive research to show that adults who skip breakfast are more likely to be overweight and obese.
Breakfast can add to the healthfulness of your diet. Breakfast food can be an important source of the following nutrients in your diet:
Now it's time to let go of those excuses.
I do not have time. A little planning may help.
I am not hungry in the morning. Eat something small, such as toast, juice, or an egg, at breakfast time. Bring along a snack for when you are hungry mid-morning.
I am trying to lose weight. Several studies have found that people who eat breakfast tend to weigh less and be more successful at losing weight than those who do not eat breakfast. Skipping breakfast sets you up to be ravenously hungry later in the day, which can lead to overeating. Of course, you still need to make healthful choices. Be aware of portion sizes. For example, many bagel-shop bagels and muffins are much higher in calories than you think. Also, stay away from some of the traditional, fatty breakfast foods, including:
I do not like breakfast foods. Anything can be a breakfast food:
When I eat breakfast, I'm more hungry mid-morning. Hunger pangs are a healthy, normal signal from your body. Bring along a snack for these times. Or try eating a little more protein or fat with breakfast to keep you satiated longer.
Eating a healthful breakfast helps prepare your mind and body for the day ahead. Try some of these ideas to bring breakfast back into your routine.
RESOURCES:
Eat Right: American Dietetic Association
http://eatright.org/
Fruits and Veggies Matters
Centers for Disease Control and Prevention
http://www.fruitsandveggiesmatter.gov/
CANADIAN RESOURCES:
Dietitians of Canada
http://www.dietitians.ca/
Health Canada
http://www.hc-sc.gc.ca/
References:
American Dietetic Association. The importance of a good breakfast. American Dietetic Association website. Available at: http://www.eatright.org/Public/content.aspx?id=2311. Accessed July 22, 2010
Last reviewed July 2010 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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