Linda's Hot  Topics
Breakfast Makeovers |
|
Did your mother always say that breakfast was the most important meal of the day? Well, she was right! Breakfast literally fuels your brain and body after a long night's fast. No matter what kind of breakfast you choose, studies show that breakfast eaters have improved mental and physical performance during the day. That means sharper thinking, higher scores on tests, and improved work performance. And one added benefit-breakfast eaters have a healthier body weight and improved vitamin and mineral intake. So fuel up every morning!
DON'T SKIP BREAKFAST.
Skipping breakfast can cause you to overeat throughout the day. Any breakfast is better than no breakfast at all. In a rush to get out the door? Try these "quick start" breakfast makeovers:
- Fruit smoothie made the night before
- Leftovers from supper
- Trail mix
- Peanut butter and jelly sandwich
- Single serving fruit cups
FUEL UP ON COMPLEX CARBOHYDRATES.
Cereal and quick-bread eaters tend to weigh less compared to those who skip breakfast or eat meat and eggs for breakfast. Complex carbohydrates are high in fiber and are important for fueling your brain and muscles. Eating in the car on your way to school or work? Try these portable breakfast cereal makeovers:
- Breakfast bars made with cereal, powdered milk, melted marshmallows and melted peanut butter
- Breakfast oatmeal cookies with dried fruits and nuts added
- Yogurt with granola sprinkles on top
- Banana on a stick, rolled in yogurt and granola crumbles
CHOOSE LOW FAT PROTEINS.
High protein, high fat breakfast eaters tend to consume more calories in the day and usually weigh more than cereal eaters. Protein won't fuel your brain and muscles like carbohydrates, but if you are a diabetic or hypoglycemic, you should include a low fat protein choice in each meal. Protein is important for providing satiety or fullness and will also help regulate your blood sugar. Like protein in the morning but don't have time to cook? Try these heart healthy protein breakfast makeovers:
- Roll peanut butter and flake cereal into balls. Cover with crushed cinnamon graham crackers.
- Fruit kabob with cheese cubes.
- Blend non-fat ricotta cheese with sugar and dried fruits. Spread onto a tortilla or bagel.
WHAT IS THE PERFECT BREAKFAST?
One that is low in total fat, saturated fat and cholesterol, and high in fiber, complex carbohydrates, vitamin C and calcium.
Article written September 2005
|
