|
|
Breakfast
Back to Meals &
Snacks
Break the Fast!
Do you skip breakfast?
Do you find that you dont have time to eat in the morning? No appetite
right after you get up? Do you skip breakfast when you want to lose
weight? Although some people do not eat breakfast for these reasons,
there are many good reasons to include breakfast everyday.
Breakfast literally means, break the fast. After
several hours of sleeping, without a meal or snack, your body is in a
fasted state. It has used up nearly all of its energy, called glucose
(pronounced gloo-kose). Glucose is an important source of energy for
brain function and muscle activity. After waking, food is needed to
refresh this energy supply. Breakfast kicks your body into high gear,
providing fuel for your mind and your muscles, and all the activities of
your day.
Research shows that people who skip breakfast
often feel tired, irritable or restless throughout the morning. People
who eat breakfast often have better attitudes toward work and
school and higher productivity in the late morning. People who eat
breakfast also have more strength and endurance, as well as better
concentration and problem-solving ability. Research with children and
teens indicates that those who regularly eat a morning meal tend to
perform better in school and often score higher on tests. All of these
benefits are seen even when only a small amount of food is eaten in the
morning.
Eating breakfast can also help achieve and maintain a
healthy weight. A large research study in the United States found that
people who ate breakfast had a lower body mass index (a measure of
weight compared to height), compared to people who skipped breakfast.
Another recent study in the American Journal of Epidemiology indicates
that skipping breakfast is associated with a higher rate of obesity.
Although the reasons are not clear, breakfast skippers may eat more food
than usual at the next meal, or nibble on high-calorie snacks throughout
the morning to curb hunger.
Research also shows that people who eat breakfast are
more likely to get all the nutrients they need in the day. Breakfast
can be an important source of calcium, vitamin C, iron, folic acid and
fibre. People who skip breakfast may never make up for these nutrients
later in the day.
Breakfast can be quick, satisfying and delicious. For
a nutritious breakfast in 10 minutes or less, try these suggestions:
- slice of whole grain bread, spread with peanut
butter, wrapped around a banana
- low fat yogurt with cereal and berries sprinkled
on top
- high-fibre cereal (at least 3 grams of fibre per
serving) with fruit, milk and nuts on top
- an egg and cheese on a whole wheat bagel
- toasted whole wheat English muffin with ham and
cheese
- cottage cheese and fruit with a low-fat,
high-fibre muffin
Leftovers work too - any food can be a breakfast
food. Re-heated chilli, pizza, or meat and vegetables from the night
before can satisfy morning hunger. Be prepared for those mornings when
you miss breakfast by keeping granola bars, dry cereal, high-fibre
crackers and peanut butter in your car or at work so you can munch when
you get hungry. If you end up hitting the drive-through on your way to
work, make healthier choices like a low fat, high-fibre muffin, or a
multi grain bagel with low-fat cream cheese, or whole grain toast with
peanut butter.
And remember, your children are watching you. There is
research that shows children of parents who eat breakfast follow their
example. So, be a good role model for your children and include
breakfast everyday.
 Back
to Top |
Leeds, Grenville and Lanark District
Health Unit -
Home Page 