October 2011 – Healthy Breakfast

At breakfast time we are often looking for simple, routine basics that allow us to get out the door and on with our life. 

Skipping breakfast is like starting your car without gas. Breakfast is an early morning refueling stop for your body after 8-12 hours without a meal or snack. Breakfast provides your brain and muscles with energy to sustain activity during the day. Starting your day off strong with a nutrition-packed breakfast will give you the energy to perform better, both mentally and physically.

When planning your breakfast, include carbohydrates such as whole grains and fruits for energy. Add protein for sustained energy. Good protein sources include low-fat dairy products and lean meat or peanut butter. If you are not hungry in the morning, start with a light bite – 100% fruit or vegetable juice or 100% whole wheat toast – then have a nutritious mid-morning snack like low-fat yogurt or low-fat string cheese.

Studies have shown that there are many benefits to eating breakfast:

• Research from the National Weight Control Registry show that people who successfully maintain a significant weight loss eat breakfast just about every day.
• People who eat breakfast burn more calories in the morning and throughout the day. 
• Adults who eat breakfast have more energy for work, have higher productivity levels and are better to handle tasks that require memory.
• Studies also show that breakfast eaters also tend to have more strength and endurance, better concentration and problem-solving ability.
• Children and teens that eat breakfast have higher school attendance, less tardiness and are less likely to be overweight.
• Breakfast eaters also have higher intakes of fiber and important vitamins and minerals, such as vitamin C, folate and calcium.

Time can be limited in the morning, so make things that are easy to grab and go. Try these tips:

• Prepare foods the night before (when you are making your lunch) so that they are ready to take or make in the morning.
• Set the table for breakfast and put out the Kellogg’s cereals, bowls and spoons.
• Make items for breakfast over the weekend and freeze it so you can grab and go.

When it comes to breakfast, healthy food can be fast food. Make sure to include at least two different food groups in your meal and have something that you enjoy so that you can add it in your regular morning routine. Try to include breakfast on a regular basis as it is important to your overall health and performance.

Try these 10 breakfast ideas:

1.    Kashi Golean Bar, banana, water mixed with Special K20 Strawberry Kiwi Protein Water mix

2.    Kellogg’s Nutri-Grain bar, grapes, lowfat milk

3.    Fruited Wheat Bran Muffin (see recipe in Monthly recipe section), lowfat yogurt, 100% juice

4.    Keebler Wheatables crackers, lowfat cheese, fresh pear slices

5.    Crumbled MorningStar Farms® Veggie Sausage Patties, scrambled egg (or egg whites), lowfat cheese in a whole wheat tortilla; 100% fruit juice

6.    Whole Wheat Banana-Nut Pancake (see recipe in Monthly Recipe section), banana slices, lowfat milk

7.    Lowfat yogurt sprinkled with Kellogg’s All Bran cereal, fresh/frozen blueberries and 100% juice

8.    Keebler Wheatables crackers with peanut butter, apple slices

9.    Kashi TLC Chewy Granola Bars Honey Almond Flax, fruit smoothie

10. English Muffin Burgers (see recipe in Monthly recipe section), 100% vegetable juice