Published: September 12, 2008 02:20 pm            

Extension Service – Start smart

What’s so important about breakfast? Breakfast simple means “to break the fast.”

The body has been without food for many hours and needs fuel to get going again. Eating breakfast may be a simple first step to improving mental and physical performance in children and adults.

People who eat breakfast feel better all day. They are more alert and creative and perform better with a longer attention span and memory. Eating breakfast also helps us feel better and helps avoid headaches and stomach aches from hunger.

The importance of breakfast is even greater for children. Studies show that children who eat breakfast miss fewer days of school and have better behavior and attitudes. Breakfast gives children and teens important nutrients they need to grow and develop.

About 25 percent of Americans do not eat breakfast, a number that has continuously increased over the past 20 years. Some people believe that skipping breakfast will help them eat fewer calories.

Research indicates just the opposite. Breakfast “skippers” tend to eat more calorie-dense food later in the day, which more than makes up for the calories they would have consumed at breakfast.

A nutritious breakfast does not have to be time-consuming. Keep quick-to-fix foods on hand: cereal, instant breakfast mix, bagels, toaster waffles, yogurt, fruit, juice and milk. For busy mornings, set the table the night before with bowls, glasses, spoons, cereal, bananas and napkins. Also try these one-minute breakfast ideas:

– Spread a thin layer of peanut butter on whole wheat toast.

– Make a breakfast parfait by layering yogurt, fresh fruit and a healthy cereal, such as granola or nuts.

– Spread whole wheat toast or bagel with low-fat cottage cheese and place under the broiler until cheese is warm and bubbly. Top with sliced strawberries and a dash of cinnamon and/or nutmeg.

– Serve low-fat cottage cheese with fruit.

– Make a breakfast pizza by toasting an English muffin half and topping with pizza sauce and half an ounce of part skim mozzarella cheese. Broil until cheese melts.

– Have ready-to-eat cereal topped with sliced banana and low-fat milk.

– Make instant oatmeal and top with a choice of fresh or frozen berries, raisins and/or nuts.

– Make a breakfast shake or a fruit smoothie.

– Top a bagel with low-fat cream cheese and a slice of deli meat.

Cereal and breakfast bars are often morning choices, based on convenience and the time factor. Use the following guidelines to make healthy selections for your family.

Breakfast cereal should be:

– Less than 200 calories

– Less than 6 grams of sugar per serving

– At least 3 grams of dietary fiber per serving.

Breakfast bars should be:

– Less than 200 calories per bar

– Less than 6 grams sugar per 100 calories

– At least 3 grams dietary fiber per bar

Remember that a smart breakfast includes one item from each of three groups:

n Grain: gets your body and brain going for a busy day. Whether served hot or cold, be sure to choose whole-grain cereal or whole grain bread.

n Protein: is often missing from breakfast. Protein is what you need to keep you going until lunch. Many foods have protein, not just the meat group. Lean options include low-fat or fat free dairy, lean deli-meat, eggs, or nut butters and nuts.

n Fruit: Breakfast is a great way to get started on the two cups of fruit you need each day. Whole fruit is a better option than juice because you get the added benefit of dietary fiber that helps you feel full longer. Any fresh, frozen, or canned fruit is fine, but make sure the canned and frozen fruit do not contain added sugar.

If you find yourself not hungry in the morning, start with a very light breakfast, perhaps juice or toast. Later in the morning when you are hungry, have a nutritious mid-morning snack.

So break the fast – start each day right by eating breakfast.



Susan Garkalns is a family and consumer sciences agent with the Randolph County Center of the N.C. Cooperative Extension Service in Asheboro. She can be reached at (336) 318-6004 or by e-mail at susan_garkalns@ncsu.edu

        

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