Wellness

Fuel Up with Breakfast

You've heard it time and time again: Breakfast is the most important meal of the day. But do you know why noshing in the a.m. is so vital? There are plenty of reasons for you and your family to fuel up with a healthy breakfast at the start of your day. People who eat breakfast:

• Do better in school or work (better concentration, memory, and problem-solving abilities)
• Have more energy and stamina
• Are more likely to participate in physical activities
• Tend to have healthier diets
• Meet their daily nutritional needs
• Maintain a healthy weight
• Have lower blood cholesterol levels
• Are absent from school less frequently

Try to serve a balanced breakfast that includes carbohydrates, protein, and fiber. Carbohydrates give your body energy for the day, while protein and fiber keep you feeling full and your energy levels up. Here are some good sources of these nutrients:

• Carbohydrates: whole-grain cereals, breads, and waffles, fruits, vegetables, milk, and yogurt
• Protein: low-fat or nonfat dairy products, lean meats, eggs, nuts and seeds, nut butters, and beans
• Fiber: whole-grain breads, waffles, and cereals, fruits, vegetables, beans, and nuts

Here are some ideas for healthy breakfasts to try:

• Whole-grain cereal topped with fruit and low-fat milk
• Whole-grain waffles topped with peanut butter or fruit and or yogurt
• Hot cereal made with low-fat milk and topped with cinnamon and raisins or nuts
• Whole-grain mini bagel or half of a bagel spread with peanut butter and topped with banana slices or raisins, along with a glass of low-fat milk
• Scrambled eggs sprinkled with low-fat cheese, whole-wheat toast and calcium fortified OJ
• Lean ham or turkey and a slice of cheese on an English muffin, with a glass of 100% fruit juice
• Low-fat or nonfat yogurt mixed with fruit and granola
• Whole-grain tortilla filled with turkey, cheese, and vegetables
• Peanut butter toast with a fruit and yogurt smoothie made with low-fat milk, frozen strawberries and a banana
• Leftovers from last night's dinner

It can be a challenge to make sure you and your family eats a nutritious breakfast, especially on busy mornings, but there are a few tricks you can use to make this easier:

• Keep your pantry stocked with healthy breakfast options
• Have grab-and-go options for busy mornings (fresh fruit, individual boxes of cereal, yogurt, toast with peanut butter trail-mix, nuts )
• Get everyone up 10 or 15 minutes earlier than usual

If your kids claim they don't have time for breakfast, check if their school participates in the School Breakfast Program, a federally assisted meal program that provides nutritionally balanced breakfasts to children on school days.

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