Start the day off right
Rhonda Gordon
Wednesday, August 26, 2009
Breakfast — the most important meal of the day.
How many times have you heard that statement? Do you really believe it?
Well, you should. Breakfast is the most important meal of the day. The name of the morning meal describes very well what the function of the first meal of the day is meant to do. It breaks the overnight fast and give our bodies the fuel it needs to take on the many activities that lie ahead of us during the day.
Children and students are not the only people who need breakfast. Breakfast is for everyone. It provides us with the energy our bodies need to be ready to concentrate and perform at our best level.
Studies show that children who have breakfast perform better in school. Students who have eaten breakfast usually pay more attention in class and process information more readily. The research also shows that children who skip breakfast and were hungry have trouble getting along with classmates and have more difficulty paying attention.
But what goes for children also goes for adults. Adults, too, need energy in the morning to concentrate on their tasks at hand.
Studies show that eating breakfast is important in weight control. Many adults and teenage girls skip breakfast thinking that it will save them calories for the day. There is strong proof to suggest that if we skip breakfast we eat more throughout the day.
People who eat breakfast are better able to control their weight. Those who decide to suddenly become breakfast eaters might have a tough time getting used to the routine. If you stick with it, eventually your body will thank you.
Breakfast doesn’t have to be complicated, expensive or time-consuming. When choosing foods for breakfast, make sure two or more foods groups are represented.
Some examples of a quick and easy breakfast could include the following:
• Fruit, milk, whole grain toast with peanut butter
• Eggs, juice and English muffin
Peanut butter is an inexpensive form of protein that can give our day a jumpstart.
Other simple suggestions for a quick breakfast are often overlooked because they fall outside of the traditional breakfast fare. Reheating a leftover casserole, half of a sandwich or a slice of pizza are also good choices for breakfast. These would also contain foods from two for more food groups.
A half of sandwich would include bread from the grains group, meat from the protein group, cheese from the dairy group, a slice of fresh tomato could be added from the fruit group.
Asking our children to help us in the kitchen could help with family buy in. Setting out tableware and non-perishable foods (a box of cereal) before bedtime can help save time in the morning.
Families with teens involved in school activities or with an after-school job find that eating breakfast together can be easier than finding time for an evening meal to share together. Family mealtime offers an opportunity for family members to share the events of the day. This is an easy way to stay connected with what’s going on at school.
It is just as important for adults to share what is going on in their life with their children. Maybe a big project is about to be completed or a new project is beginning.
I have included some tips for a quick healthy breakfast. Enjoy and try eating breakfast.
• Breakfast on the go. Keep whole-grain mini bagels on hand or muffins, nuts and fresh fruit can be taken in the car. Apples and bananas are easy and not messy.
• Smoothies. Blend frozen fruit, low-fat, or fat free milk and 100 percent fruit juice for a quick and tasty breakfast smoothie with lots of nutrients.
• Toaster treats. Frozen whole-grain waffles take almost no time to make. Top them with berries, low-sugar applesauce or sliced bananas instead of syrup.
• Oatmeal in an instant. Instant oatmeal is great on a cold morning and contains fiber and vitamins. Try and choose oatmeal that is not already pre-sweetened. Add raisins or fresh berries.
• Eggs. Boiled, scrambled or poached eggs. Eggs are an inexpensive protein that will get your day off on the right foot.
• Fresh fruit and yogurt could be another quick choice.
I hope you will try some of these great breakfast ideas. Start your day right; give your body the fuel it needs to perform at its best. Take time to enjoy breakfast with your family.
• Rhonda Gordon is the Family and Consumer Sciences agent for K-State Research and Extension in Lyon County. For more information on this column, nutrition, food safety, parenting, financial management, health and safety, e-mail her at rgordon@ksu.edu call the Lyon County Extension Office at 341-3220.