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THE IMPORTANCE OF BREAKFAST

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The American Dietetic Association says breakfast is the most important meal of the day. Adding breakfast to your eating pattern is a major step to improving your lifestyle.

 
The Association claims that eating breakfast not only aids in weight management, but it also fuels the body to help provide energy, better concentration and problem-solving ability throughout the day. Los Angeles registered dietitian Gail Frank, spokesperson for the American Dietetic Association says that “Eating breakfast is very important for the brain and the body first thing in the morning " and “Breakfast skippers often feel tired, restless or irritable in the morning."
 
Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar, after eight to 12 hours without a meal or snack.
 
Glucose 
(a) is the main energy source
(b) is essential for the brain
(c) helps fuel the muscles needed for physical activity throughout the day.
 
Gail Frank states "Breakfast is also very important for weight loss and weight management," After not eating for the past eight to 12 hours one ‘breaks the fast’. Hunger is curbed and binge eating is prevented later in the day. Breakfast is important to manage one’s weight, potentially losing weight by eating less calories throughout the day."
 
Simple ideas to help add breakfast to your daily eating plan.
  • Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt
  • A whole-wheat pita stuffed with sliced hard-cooked eggs
  • Hot cereal topped with cinnamon, nutmeg, and allspice
  • Breakfast smoothie (milk, fruit and teaspoon of bran, whirled in a blender)
 
What’s your excuse for not eating breakfast?
•  “No time?” ----- How much time does it take to eat a bowl of cereal? Make toast and eat it on your way to work.  Making time for breakfast is making time to be healthy.
•  “Not hungry?” ----- To get started, don’t eat anything after an early supper. Finish supper by 6:30 p.m.
•  “Might gain weight?” ----- Eating breakfast will actually help to reach and maintain one’s healthy weight. One’s appetite will be satisfied longer. Breakfast is eating food when you can best burn the calories.
•  “don’t like breakfast foods?” ----- One doesn’t have to eat traditional breakfast foods. Eat a sandwich. Any healthy food is fine. Caffeine may mask hunger.
•  “don’t like eating breakfast?” ----- It is in one’s best interest to eat breakfast. Take the step. Do the right thing.
 
Simple, easy ways to add Breakfast:
•  Start Small. ----- If your not a breakfast eater, begin with whole wheat toast and/or a piece of fruit. In a few days, add more food.
•  Choose Fruit for Breakfast. ----- Fruit gives you fiber. Fresh fruit is the best choice. There are many to choose from: oranges, grapefruits, apples, bananas, grapes, kiwis, mangos, melons, berries. Eat two servings of fruit every morning. Canned fruit packed in juice is also a good choice. Add dried fruit to your cereal.
•  Eat High Fiber Hot Cereal. ----- Hot cereal is the best choice, but there are several brands of cold cereal on the market that are high in fiber and low in sugar. Oatmeal is a favorite hot cereal.
•  Choose Whole Grain Bread. ----- Eat two slices of toast in the morning. Spread with fruit spread or applesauce or your favorite nut butter.
•  Make Healthy Pancakes ----- Topping them up with fruit
 
 
The sky’s the limit.
The only limitation is your imagination.
Make it a priority.
EAT BREAKFAST
 
 
CHOOSE:
 
High fiber, ready to eat cereals and whole grain breads.
     --  Choose a cereal with at least 3-5 grams of fiber per serving.
     --  Choose cereal that have 5 grams or less of sugar per serving.
Remember 4 grams of sugar=1 teaspoon.
     --  Choose bread with at least 2 grams of dietary fiber per slice.
 
 
 
IT’S YOUR CHALLENGE: YOU CAN DO IT!!