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NUTRITION
The Importance of Breakfast: Fuel Up and Start the Day Right
By Kindy
Peaslee & Katherine Streeter
Consider all the times you remember being encouraged to eat breakfast — especially by the master-of-all-things-sensible: mom. With breaking news about nutrition available every day through the media, it may be difficult to believe that health professionals are still trying to help the public to master "the basics." Often overlooked, yet key to preventing many commonly seen health problems, are the commonsense principles upon which a healthy, balanced eating pattern rests.
Enter breakfast. If asked, most people would acknowledge that eating something in the morning is a good idea. Yet, nearly one-fifth of adults don't eat at all in the morning. Many of those who do eat breakfast could stand to improve on their choices. According to Foodwatch, a Minnesota-based consulting firm that monitors food trends, the number of people eating "dessert for breakfast" — mainly refined carbohydrates — is on the rise.
A recent study analyzed the breakfasts of 19,000 people, ages 12 and older, finding that high-fiber, low-fat breakfasts may promote healthy weight control more than the "refined" breakfasts most people are eating. The No. 1 reason people say they skimp on breakfast is time, prompting Joe Schmoe to grab-and-go. Still, according to the American Dietetic Association, "breakfast doesn't have to be fancy or traditional to meet nutritional needs" — and you can get started on simple, easy and healthful breakfasts.
| Quick and Easy Breakfast Ideas |
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There aren't many solid studies about breakfast-eating, but the best data come from studies in which subjects are asked to perform tasks after either having eaten or not eaten breakfast. Much, but not all, of the evidence points to improvements in learning and memory, weight control, cholesterol profile, and healthy eating habits throughout the day.
A classic excuse for skipping breakfast is often about dieting. People feel that by ignoring the first meal of the day, they are reducing their caloric intake and promoting weight loss. A vicious cycle is started to eat a larger meal toward the end of the day and actually not be hungry for breakfast the next morning. Our body loves to be fueled often to perform well.
People who claim they are cutting calories by skipping breakfast, also are the very same people who are found snacking later in the day and fighting the low energy battle in the late afternoon and evening. Breakfast was designed to rev up your body for the rest of the day by boosting your energy, keeping your eating patterns even and stimulating your body's metabolism. No wonder those who skip breakfast are constantly in the "focus on weight loss" mode.
Along with this, comes the lament that by eating breakfast, hunger pains are felt throughout the day. This warrants a closer look at other eating habits. Are the types of carbohydrates chosen to start the day simple or complex carbohydrates? Foods high in sugar, even the "natural" fruit sugar will raise blood sugar levels quickly and trigger hunger and sleepiness a few hours later. Your body still may be hungry from not getting enough fuel 24 hours ago and just responding to the feast or famine cycle of the day before.
Focus on a blend of protein and carbohydrates at breakfast. Hearty carbohydrates will give that boost of energy to jumpstart your day. A mix of protein will be the staying power to keep your body going strong over the next three to four hours until lunch.
Some brands of cereal offer more nutrition than others. According to Nancy Clark, sports nutritionist, "Choose wholesome cereals that are iron-enriched, not loaded with sugar, and have high-fiber bran content." Cereal is not only a traditional way to go at breakfast but also may be one of the quickest and versatile meals for the morning time rush. Going the milk and cereal route is a perfect way to combine protein and carbohydrates.
Take the breakfast challenge to get up a little early, enjoy the coolness of the day, and focus on fueling your body. You will have more energy for your fall fitness fun, and your body will respond by maintaining a healthier weight throughout the year.
CRANBERRY
OAT MUFFINS
Source: Tailoring
Your Tastes Cookbook by Linda Omichinski & Heather Hildebrand
Yields: 12 muffins
1 cup quick
cooking rolled oats
3/4 cup all-purpose flour
1/4 cup whole wheat flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 cup brown sugar
1 grated rind of a whole orange
1/2 cup fresh or frozen cranberries, halved
1/3 cup low-fat milk
1 egg, beaten
1/4 cup oil
1/4 cup light sour cream
2 tablespoon light cream cheese
1/4 cup juice of one orange
Combine dry
ingredients together well. Combine wet ingredients together well. Mix
until dry ingredients are just moistened. Do not overmix — 15-20
strokes should be just enough. Fill muffin tins 3/4 full. Bake at 375
degrees for 20-25 minutes.
Kindy Peaslee is a registered dietitian and nutrition
consultant, based in Saratoga Springs. She loves to backpack, canoe, bike,
and cross-country ski. Katherine Streeter received her bachelor's degree
in nutrition from Cornell University and has just completed her dietetic
internship at Sage Graduate School. She enjoys a variety of indoor and
outdoor sports and has a black belt in karate.
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