Start Your Day Off Right; Start with a Healthy Breakfast

Ever heard that breakfast is the most important meal of the day? Well, it’s true. When people miss breakfast, they miss more than just a meal. According to the American Dietetic Association (ADA), a nutritious breakfast is essential to children’s health and gives them a head start on their daily requirements of vitamins, minerals and other nutrients. Kids who start their day off with a healthy breakfast tend to:

• meet their daily nutritional needs

• maintain a healthy weight

• have lower blood cholesterol levels

• attend school more frequently

• make fewer visits to the school nurse complaining of tummy aches

Research also shows that starting your day off with a healthy breakfast helps with calorie control for the rest of the day. This is because breakfast jump-starts your metabolism — helping prevent those mid-morning snack attacks and unhealthy binges that can sabotage a healthy weight. The ADA notes that Harvard University researchers found adults who eat breakfast are nearly 50 percent less likely to be obese compared with people who don’t eat breakfast.

Studies also show that breakfast eaters tend to have more strength and endurance plus better concentration and problem-solving abilities. On the flip side, those who skip breakfast often feel tired, irritable or restless in the morning.

While most people recognize the importance of breakfast, many either continue to skip this vital meal or choose something that is not particularly healthy. Although it’s important to eat in the morning, it’s also important to make smart food choices.

Time-Challenged?

A lot of people skip breakfast because they just don’t have enough time in the morning. The good news? If you have to eat on the run, you can always grab a piece of fresh fruit, low-fat string cheese, or a whole-grain granola bar. But if you have even five minutes, you can make a quick, wholesome morning meal:

5 Breakfasts You Can Make in 5 Minutes

1. Frozen whole-grain waffles with cup of yogurt and your favorite fruit

2. Whole-grain breakfast wrap with turkey and low-fat cheese

3. Ready-to-eat, whole-grain cereal and fruit

4. Instant oatmeal with fruit and nuts

5. Fruit smoothie (Blend 1 cup of low-fat milk, 4 ounces yogurt and 1 cup of your favorite fruit)

Have Time On Your Side?

If you have a little more time to make breakfast during the week or brunch on the weekend, you can prepare entrées that are both healthy and delicious — and can even be served for dinner when you want a change of pace. Try whole-grain pancakes or waffles with fruit (made from scratch or a mix), whole-grain breakfast burritos or egg-white omelets or scrambles.