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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:
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.
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.
