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    Start the day with a Hearty Breakfast

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    Envy

    Posts : 11
    Join date : 2009-07-01

    Start the day with a Hearty Breakfast

    Post by Envy on Fri 03 Jul 2009, 8:40 am

    Make smart nutrition choices in the morning your key to classroom and workplace success

    by Judith H. Dern
    The
    first meal of the day gets the body’s metabolism in gear, provides
    mental and physical fuel, and stimulates classroom learning,
    participation, and concentration—or mental agility and physical stamina
    at work if you’re an adult. “You’ve been fasting overnight, so having
    breakfast replenishes the body’s energy stores and gets you ready to
    face the day,” says Chris Rosenbloom, PhD, registered dietitian and
    former spokesperson for the American Dietetic Association.
    Take the first meal of the day seriously

    Got
    kids? Set a good example and eat breakfast together. Studies prove that
    a nutritious breakfast is vital to a child’s growth and development.
    Along with contributing to overall good physical and mental health, and
    enhancing children’s brain power, breakfast also:

    • Provides
      25% of a child or adult’s daily essential nutrients; if missed in the
      morning, they’re unlikely to be made up during the day.


    • Provides carbohydrate, protein, and fat, all necessary to sustain energy levels.


    • Helps
      with weight management by preventing excessive hunger that can lead to
      overeating or reaching for high-calorie snacks later in the day.

    Begin the day with a balanced menu

    There are a zillion terrific ideas out there for nutritious breakfasts. Simply balance the choices, selecting: (1) whole grains in hot or cold cereals and breads fortified with minerals and vitamins, (2) fruit
    to supply fiber and more vitamins, and (3) protein found in dairy
    products, meats, eggs, and egg substitutes. Redefine traditional
    breakfast dishes to satisfy your family’s tastes. Encourage kids to
    help make breakfast, too.

    • Prepare baked apples by coring
      Granny Smith apples or any tart apple; fill hollowed-out center with
      raisins, brown sugar, and chopped walnuts; bake at 350°F (177°C) for 45
      minutes. Serve warm or at room temperature, one apple per person.


    • Make
      cinnamon-apple wraps by spreading unsweetened applesauce over flour
      tortillas; sprinkle with cinnamon sugar, then shredded cheddar cheese;
      roll up and heat in the microwave.


    • Rev up the blender and whirl together low-fat yogurt and fruit for a drink-and-go smoothie; check out Banana Berry Nog and Tropical Fruit Smoothie for inspiration.


    • Mix together several dry cereals to create a personal combination, or make Granola on the Go.
    • On
      mornings that aren’t a big rush, make a hearty egg dish or assemble and
      refrigerate frittata or omelette ingredients the night before. Pop in
      the oven when you get up so it’s ready to eat when you are.
    • Serve leftover burritos, lasagna, or stir-fried rice with veggies as nutritious nontraditional breakfast fare.
    Credit: http://www.vitacost.com/Healthnotes/Lifestyle/Jumpstart-Your-Day-with-Breakfast.aspx

      Current date/time is Sat 23 Sep 2017, 7:58 am