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Breakfast Eaters are Winners!

Breakfast eaters are winners and here is why!

Breakfast is an important meal that provides you with energy, vitamins, and minerals to start your day. Are you eating three meals a day including breakfast? Eating a well-balanced breakfast with sensible portions is a great way to start your day. Good nutrition involves consuming food and beverages that are nutrient dense. Skipping breakfast is not a good idea.  Research shows that breaking an overnight fast with a balanced morning meal can make a significant difference in overall health and well-being. Eating a healthy breakfast has shown to help improve behavior, cognition. and school performance too. Healthy breakfast options are available no matter what morning barriers you face. Grab and go and non-traditional breakfast work too. Plan and carve out time for your morning breakfast meal with these ideas and thoughts in mind.

Research says…

Effect of breakfast on weight and energy intake- https://www.bmj.com/content/364/bmj.l42

Effects of breakfast composition and energy contribution on cognitive and academic performance – https://pubmed.ncbi.nlm.nih.gov/24808492/

The effects of breakfast on behavior and academic performance in children and adolescents- www.ncbi.nlm.nih.gov

Effects of breakfast on cognition- https://academic.oup.com/advances/article/7/3/576S/4558060

Chronic stress associated with diet quality and habitual breakfast skippers- https://www.sciencedirect.com/science/article/abs/pii/S2212267216300806

Breakfast skipping and Link to Type 2 Diabetes – https://pubmed.ncbi.nlm.nih.gov/30418612/

The relationship of breakfast and cereal consumption to nutrient intake and Body Mass Index- https://jandonline.org/article/S0002-8223(05)01028-X/fulltext

What nutrients should I try to include in my breakfast?

Good nutrition is important for good health. Nutritional needs should be met from selecting nutrient-dense foods and beverages wisely. Strive to include foods that are high in vitamins, fiber, calcium, potassium and controlled in calories, sodium and saturated fat. Eat a variety of foods each week.

Breakfast Barriers to Tackle
  1. Not enough time for breakfast. Morning rush takes over.
    • Plan, wake up earlier or take breakfast with you.
  2. “I’m not hungry”.
    • Eat a light breakfast or strive to eat less for dinner the night before.
  3. Breakfast foods are not available. Didn’t shop off a planned list for ingredients.
    • Create a shopping list.
  4. Didn’t menu plan and think ahead.
    • Write up a menu for the week.
  5. Didn’t prep ingredients in advance. (Cut omelet vegetables, measure ingredients, take out cooking equipment the night before.)
    • Prep the night before.
  6. No plan to wake up 10-15 minutes earlier to work in time for food preparation, eating and clean up time.
      • Set your alarm clock to ring 15 minutes ahead of time, so you will have time for breakfast.
  7. Food insecurity.
      • Research available resources in your area.
  8. Poor self-care. Didn’t prioritize health.
    • Prioritize your own health!
Cheers for these Breakfast Ideas

Choose:

  • Fat-free rather than 2 percent milk
  • Whole grain cereal rather than sugar-sweetened refined grain cereal. Choose cereal with less added sugar. Watch the serving size and read the label for recommended serving size.
  • Whole grain cereal with skim milk and fresh fruit
  • Whole wheat instead of white toast
  • Whole fresh fruit and less sweetened juice
  • Black coffee or tea; cut the flavored creamer and high calorie, sugary coffee/tea drinks
  • Plain yogurt, granola parfait with fresh fruit
  • Avocado toast with strawberries and feta cheese
  • Egg and vegetable scramble in a mug
  • Scrambled egg muffins
  • Whole grain waffles or pancakes with fresh fruit on top
  • Breakfast corn tacos with colorful vegetables, beans low fat/low sodium cheese
  • Breakfast veggie burritos
  • Trail mix with nuts and dried fruits
  • Low fat string cheese
  • Small whole grain low fat muffin
  • Low fat/low sugar granola bar with fresh fruit

 Conclusion
  1. All breakfast foods can fit in moderation. Choose breakfast menu items wisely. Enjoy feeding your body healthy & nutritious foods and beverages.
  1. Eat a healthy, portion-controlled breakfast. (Don’t skip it. Don’t miss it.)
  2. Make it colorful! Include plenty of fresh fruit and vegetables.
  3. Get out of your rut and normal routine! Try new foods. Sometimes a non-traditional breakfast made up of last nights leftovers can be nutritious and satisfying. Try non-traditional breakfasts.
  4. Plan. Shop ahead for breakfast food and beverage items and ingredients.
  5. Cut the sugar. Choose breakfast foods & beverages with less added sugar(s). Drink less sugar sweetened beverages.
  6. Choose whole fruit over fruit juice more often.
  7. Choose breakfast foods that are lower in saturated fats, and lower in sodium.
  8. Eat more fiber rich foods for breakfast
  9. Choose more whole grains versus refined grains for breakfast
  10. Find ways to make breakfast meal prep easy. Prep the night before.
  11. Read nutrition labels for healthiest option(s) to fit your calorie and nutrient needs.
  12. Use MyPlate and the US Dietary Guidelines for Americans as guides to healthy eating.
  13. Check out websites and resources for healthy and nutritious breakfast ideas and recipes.
  14. Food insecurity is a problem in our nation.  There are several resources that may help.  SNAP ed, UF/IFAS Extension, Family Nutrition Program (FNP) and Extended Food and Nutrition Education Program (EFNEP) programming.  Contact your local Extension office for more information.
References to learn more

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