|
|
Fuel Up with Breakfast
[Image: family eating breakfast]There’s really nothing new about the idea that we should eat breakfast. We’ve all heard the saying that breakfast is the most important meal of the day. In spite of that, many people regularly skip breakfast and miss out on several important health effects.
There are lots of excuses for skipping the first meal of the day. “I don’t have time in the morning.” “I’m trying to lose weight.” “I don’t like breakfast foods.” But when you look at all the good reasons to eat breakfast, the excuses just aren’t good enough.
Breakfast gives your body the energy it needs after a long period of fasting to function at its best. When you get up in the morning, your body may have been operating without any fuel intake for 10 to 12 hours. Breakfast refuels your body by providing glucose, which is the main energy source for your body and brain.
If you are trying to lose weight or maintain a healthy weight, don’t try to cut calories by skipping breakfast. Studies at Harvard University have shown that adults who eat breakfast are nearly 50 percent less likely to be obese compared to people who don’t eat breakfast. Eating breakfast helps to reduce hunger -- making it easier to avoid overeating at lunch or indulging in high-calorie snacks between meals.
For controlling hunger, the kind of breakfast you eat is also important. After eating sugary foods, you have a quick rise in blood sugar. But when the blood sugar falls in an hour or so, you may experience a drop in energy and feel hungry again. A breakfast that includes a balance of carbohydrates, protein and fat results in a more gradual rise in blood sugar and tends to maintain energy levels and delay hunger.
According to the Mayo Clinic, skipping breakfast is also associated with decreased physical activity. Being physically active is important for health and weight management, so having the energy to be more physically active is another benefit of eating breakfast.
Breakfast is also essential to getting the daily requirements of vitamins, minerals, fiber and other nutrients your body needs. Breakfast is a natural time to eat whole grains, fruit and milk, three food groups encouraged by the Dietary Guidelines for Americans. A nutrient-dense start to your day can give you the energy to perform better, both mentally and physically.
Eating breakfast has also been linked to better school performance in children. Children who eat breakfast, whether at home or at school, have better concentration and problem-solving skills, have more energy and miss fewer days of school.
Improved concentration and problem-solving also are benefits for adults who eat breakfast. Research shows people who eat breakfast have higher productivity and better ability to do tasks that use memory.
There are enough good reasons for eating breakfast to outweigh the usual excuses. If you don’t like breakfast foods, there’s nothing wrong with eating a sandwich, leftovers from supper or other non-breakfast food that supplies the nutrients and energy you need.
If lack of time in the morning is your excuse, choose foods that you can take on the go like a low-fat granola bar with milk and a piece of fruit. Other breakfast-to-go ideas include whole grain toast with peanut butter, granola or cereal mixed with fruit and low-fat yogurt, or hard-cooked egg sliced into a whole grain pita.
To fit breakfast into a busy morning, choose ready-to-eat foods that take little time to prepare. But watch out for convenience foods that are very high in fat or sugar. Check the nutrition labels, and limit pastries and similar foods.
Plan ahead and start some of your breakfast preparation the night before. You can cut up fruit and put it in the refrigerator so it’s ready to eat, or even pour cereal in a bowl so all you have to do is add the milk in the morning.
Breakfast is a great way to get the energy you and your family need to start the day and nutrients your body needs throughout the day. If you haven’t been in the breakfast habit, give it a try and see if you don’t have more energy throughout the morning.
For more information on nutrition and health, contact Pam Myers at the LSU AgCenter in West Feliciana Parish at 635-3614.
|
|
|
| Last Updated: 9/23/2009 8:01:02 AM |
Please click a number to rate this article:
|
Have a question or comment about the information on this page?
Click here to contact us. |
|
|
|