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Breakfast Fuels Good Health
 

 
Daily Bread
A heart at peace gives life to the body.
Proverbs 14:30
Reasons why it’s important not to skip the morning meal

In the mad morning rush before kids head out for school, breakfast is often lost in the shuffle. But skipping breakfast is not a good way to prepare for the day that lies ahead.

“Breakfast is the most important meal of the day” may be a cliché, but it also rings true.

Research shows that people who skip breakfast often feel tired, irritable, or restless in the morning, but those who regularly eat a morning meal have a better attitude towards school and have more energy by late morning, according to the American Dietetic Association.

Baptist Online talked to Amanda Williams, RD, registered dietitian at Baptist Memorial Health Care, to find out why eating breakfast is so beneficial.

Why is breakfast the "most important meal of the day”?
Studies show that students who eat breakfast score higher on tests. Breakfast is equivalent to putting gas in your car. A car will not run without gas and you cannot run on empty. Your brain only uses carbohydrates for energy. If you don’t eat, you can’t think.

What are some good "grab-and-go" ideas for breakfast? (For people who say they don't have time for breakfast)
Here are some suggestions:
  • Whole-grain bagel with low-fat cream cheese.
  • Fresh fruit with yogurt. You can sprinkle low-fat granola in the yogurt.
  • Cereal bar with a glass of skim or 1 percent milk. (A cereal bar alone is usually less than 200 calories and little or no protein. Adding a glass of milk provides protein and a good source of calcium.)
  • Whole-grain toast with peanut butter.
  • Whole-grain muffin. Avoid the oversized, high-fat muffins.
  • Fresh fruit. Cut up fruit when you get home from the grocery store to make a fruit salad. If you are cutting up apples, add lemon juice so that the flesh does not turn brown.
  • Apple or banana with peanut butter.
  • Banana and peanut butter sandwich.
  • Trail mix. Choose a trail mix with nuts to provide a source of protein and heart-healthy unsaturated fat.


What are some "alternative" breakfast ideas? (For people who say they don't like "breakfast food")
You could eat a sandwich. You don't have to have breakfast foods for breakfast. Any food that you would normally eat could be eaten at breakfast time. Some people enjoy eating cold pizza for breakfast. I wouldn’t recommend this every day, but once in a while is OK. Remember, all foods can fit into a healthy eating plan. Moderation is the key. Always include a whole grain and a source of protein with every meal. We recommend people consume five servings of fresh fruits and vegetables every day. Try to include a fruit and/or a vegetable at every meal.

Many people say they do not eat breakfast because they are trying to cut calories. Does skipping breakfast contribute to weight loss or can it have the opposite effect?
Most people complain to me that they don't eat breakfast because they are ravenous at lunchtime and that if they skip breakfast they are not really hungry for lunch. Nonetheless, eating breakfast speeds up your metabolism, so you will be hungry for lunch. On the other hand skipping breakfast, or any meal, slows down your metabolism. This is a leftover safety mechanism from our caveman days. Back then it was feast or famine. During times of famine, the metabolism slows down to protect you from starvation.

If you want to lose weight, try eating four to six small meals, instead of three large meals, to rev up your metabolism. You'll find that cutting calories is a lot easier and you won’t feel starved when you are eating every three to four hours. Plan your meals so that you are choosing healthy foods.

Published: August 24, 2005
Source: Amanda Williams, RD, Baptist Memorial Health Care; American Dietetic Association
Writer: Writer: Elizabeth Todd Bartholomew, MA, APR


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