Finding Time For Breakfast…It’s Worth It!

How many times have you heard “breakfast is the most important meal of day,” only you don’t have enough time in your morning routine to get everyone where they need to be and fed? No matter what your age, children and adults need to eat a nutrient-rich breakfast to ensure that everyone feels their best and performs their best at work, school or play. National School Breakfast Week is March 8-12 and to help you prepare for it, we want to give you a little background on what makes breakfast one of the most important meals you can eat.

Why Breakfast Is So Important

Breakfast is linked to many health benefits and studies show that eating a healthy breakfast (as opposed to high-sugar options) can help give you:

• A more nutritionally complete diet that’s higher in nutrients, vitamins and minerals
• Improved concentration and performance in the classroom or the boardroom
• More strength and endurance to engage in physical activity
• Lower cholesterol levels
• Improved weight control

What Should I Eat For Breakfast?

Eating a good mix of nutrient-rich foods is the key to a healthy breakfast and to preventing that mid-morning energy slump. Eating nutrient-rich foods means getting the most vitamins, minerals and other nutrients, without too many calories, from the foods you choose. Nutrient-rich breakfast foods include low-fat or non-fat dairy, fruits, vegetables, whole grains and lean protein. Some quick and healthy choices include:

• A veggie omelet with cheese and a piece of whole-wheat toast
• A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato or lean ham
• Smoothie made with fruit and low-fat yogurt
• Salmon on 1/2 whole-grain bagel with light cream cheese
• Whole-grain cereal with fresh fruit and low-fat milk
• Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
• Low-fat yogurt and a piece of fresh fruit
• Yogurt smoothie with low-fat peanut butter and a breakfast bar
• A glass of low-fat chocolate milk, a hard-boiled egg and a banana

What Breakfast Means For Kids

Eating breakfast is important for everyone, especially children. Eating breakfast every day can help children succeed in academics and extracurricular activities while improving their overall health. Students who regularly eat a nutritious breakfast can experience better attendance, decreased disciplinary problems, improved test scores and improved nutrient intakes resulting in better weight maintenance.

No Time For Breakfast?

If time is truly not on your side in the morning and you are tired of the drive-through routine, remember a great alternative is breakfast at school. School breakfast offers a healthy meal that is portioned and nutrient-appropriate for the student’s age, meeting 1/4 of their nutrition needs for the day. Kids love breakfast at school because it gives them the opportunity to eat breakfast and socialize with their friends at the same time. Over 99 percent of Florida schools offer a school breakfast program and 100 percent of all elementary schools offer breakfast because it’s the law.

Remember that eating a healthy, nutrient-rich breakfast is the best way to begin your day, so start today! Notice how much better everyone feels, looks and performs when they are properly fueled for their day of work, school or play.

To get started, try these breakfast recipes.

For more food, nutrition and health tips from the American Dietetic Association, click here.

References:

The Many Benefits of Breakfast, By Kathleen M. Zelman, MPH, RD, LD, http://www.webmd.com/diet/features/many-benefits-breakfast, Reviewed on August 29, 2007, © 2007 WebMD, Inc. All rights reserved.