Sunday, August 28, 2016

Eat Breakfast every day for a healthier you

As school gets underway this fall, it is important to remember to feed kids breakfast every day.  Also, important for parents to eat breakfast every day.  Many have said, “Breakfast is the Most Important Meal of the Day”.   More and more research is demonstrating how important breakfast is to our overall health.  Yet, surveys show less than half of us are eating breakfast every day. 
What is so important about breakfast?
  1. Nutrients – breakfast is a great time to get calcium, vitamin C from orange juice, potassium from orange juice, bananas or other fruit, some protein from milk or yogurt.  All to boost your energy and brain power throughout the morning. 
  2. Healthier eaters throughout the day – those who eat breakfast eat healthier foods throughout the day.  Maybe because they aren’t hitting the snack machine for candy bars or other sustenance around 10 AM when hunger strikes and reminds them they haven’t eaten breakfast.
  3. Better blood glucose control – skip breakfast and your blood sugar may spike even higher after lunch or dinner.  Not good for those with Type 2 diabetes.
  4. A  boost your metabolism – after fasting all night, your body needs an energy boost in the morning.  Eating breakfast gives you energy for the morning, helps kids focus on school and helps you focus at work.  WebMD notes in Most Important Meal,  Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.”   
  5. Kids and Breakfast – so important to send your kids off to school with a good breakfast.  Not only do they need to refuel after a night of fasting, they need the nutrients that breakfast provides.  No breakfast and your kid will have a harder time focusing in class and may be tired because they are running on empty.  As WebMD notes, “One study showed that kids who ate breakfast had higher test scores than those who didn’t.” 

 What to eat for a healthy breakfast?

1.       Protein – I always say protein has “staying power” as it is not digested as rapidly as carbs so stays with you throughout the morning.  Healthy protein choices:
a.       Low fat milk
b.       Low fat yogurt
c.       Peanut Butter
d.       Two eggs
2.       Carbs – many people are “cutting back on carbs” but carbs should be part of every meal, including breakfast.  Healthy carbs are whole grain cereals, whole grain waffles, whole grain English Muffins, whole grain bagels.  Or in a rush, choose a whole grain granola bar. 
3.       Fruit – focus on 100% juice, fresh fruit like bananas, oranges, or berries.  

So this school year, send your kids off to school with breakfast and enjoy breakfast before you start your day.  No time for breakfast, then pack some healthy snacks such as fruit, nuts, peanut butter sandwich.  Or try the simple, overnight oatmeal recipe at: Simple Overnight Oatmeal.

Overnight Oatmeal

1 comment:

  1. Thanks for giving lots of tips, Nutrition planning is very useful every parents. Nutrition is more important for child because the process of children’s proper health growing. good nutrition means maintenance of our body and brain is always fresh and fast. And it should be according to the child’s needs.
    Dr Amit Bang
    Child care specialist
    Nutrition Planning classes