Breakfast - Important for Everyone
You probably have more than once told your children and grandchildren how
important it is to eat breakfast. Do you eat breakfast every day? Often adults
think it is an important meal for children, but don’t realize how important
it is for everyone.
Many people skip breakfast. The reasons people skip breakfast include; not
hungry, don’t have time, or think it is healthy to fast.
Why Eat Breakfast
There are many good reasons to eat breakfast:
- It helps to “break” the
fast since the last meal eaten the night before.
- It gives you energy
throughout the morning and you are more able to focus.
- Children who
eat breakfast are able to pay attention in school and have more energy.
- People
who eat breakfast are less likely to overeat at lunchtime.
A recent study of 4,218 adults reported in Tufts University Health and Nutrition
Letter showed that women who ate breakfast, especially cereal, were less likely
to be overweight. It was not possible to know if it was the cereal. But the
study did show eating breakfast helps keep women from snacking and filling
up with fatty foods later in the day. Breakfasteating women were also more
likely to make healthy meal choices during the rest of the day.
Planning a Healthy Breakfast
The key to planning a healthy breakfast is to pick from 3 to 5 food groups
of MyPyramid. This will provide a variety of food and get you off to a good
start in getting the nutrients you need for the day. For example a simple breakfast
of a bowl of cereal with milk and a piece of fruit includes foods from 3 of
the food groups – grains, milk and fruit. A meal of an egg, slice of
whole grain toast, ½ cup of juice and a cup of milk included foods from
4 of the food groups – meat and beans, grains, fruit and milk.
| Quick and Easy Breakfast Ideas |
Breakfast can be made of many different foods
including leftovers and non-traditional breakfast food. |
- Cornbread with an orange and a glass of low-fat milk.
- Tortillas with
beans and a glass of juice.
- A bowl of vegetable soup with crackers and
cheese.
- Graham crackers with peanut butter and an orange.
- Cheese
and crackers and an apple.
- Cereal with low-fat milk and juice.
- Hard
cooked egg, a slice of whole wheat toast and a small bowl of strawberries.
- Peanut
butter sandwich and a glass of low-fat milk.
Resolve in the New Year to start everyday off right with a healthy breakfast.
Resolution Number 1: Healthy Breakfast
2 slices Cinnamon French Toast with ½ cup
warm unsweetened applesauce Coffee or Tea |
| Cinnamon French Toast |
1/3 cup low-fat milk
1 egg, lightly beaten
½ teaspoon
ground cinnamon
¼ teaspoon salt
¼ teaspoon vanilla extract
2
slices white or whole wheat bread
½ teaspoon soft margarine |
In a shallow pan combine milk, egg, cinnamon, salt and vanilla. Dip each bread
slice into egg mixture, coating each side well.
In large nonstick skillet, melt margarine over medium heat. Cook bread for
2 minutes each side or until golden brown.
Oven preparation: Melt margarine
in nonstick baking pan in 400°F oven. Place dipped bread slices on pan.
Bake for about 10 minutes per side. Makes 1 serving.
Nutrition information per serving: 288 calories, 14 g protein, 10 g fat, 33
g carbohydrate.
Make extra French toast. Allow completely before wrapping separately for the
freezer. |
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