SEPTEMBER HIGHLIGHTS THE IMPORTANCE OF A MORNING MEAL, or what we call breakfast.
The term “breakfast” originates back to WWI when the U.S. government encouraged citizens to eat a better breakfast to “break the fast.”
Breakfast helps stabilize blood glucose levels, set the tone for food intake, start up and refuel our bodies metabolism for the day after fasting for the night. Breakfast also encourages balanced nutrition as children return to school and activities.
Need some direction for eating a better breakfast?
Lets go through it step by step.
1. Have a plan. Plan your breakfast the night before or even create a weekly breakfast plan. This helps keep you on track and prevent you from just grabbing a coffee on your way out the door or from making it a habit to pull through a fast-food restaurant.
2. Make time. Set your alarm 15 minutes early so you can get up and make something and take time to enjoy it. Slowing down and being mindful while preparing breakfast is a great way to set the intention of enjoying the morning and what you eat.
3. Know what your body needs. If you know a small bowl of cereal and milk is not going to stick with you until lunchtime, try oatmeal, Greek yogurt and fruit, or an egg and whole grain toast.
4. A balanced breakfast contains all major food groups: protein, dairy, healthy fat and carbohydrates and has at least three food items that could include complex carbs such as whole grain cereal, lowfat milk, canned or fresh fruit.
This includes protein, which sustains feeling full, such as an egg, cottage cheese or peanut butter. It is important to choose healthy fats which help with feeling full and stabilize blood sugar, such as avocado, nuts, seeds, and unsaturated oils (olive oil, avocado oil and coconut oil).
Some balanced breakfast ideas:
•Oatmeal or Greek yogurt with fruit and flax or chia seeds
•Whole grain toast with peanut butter and banana
•Whole grain toast with avocado and an egg
•Breakfast potatoes with vegetables and egg
•Smoothie made with protein powder, cottage cheese and milk
•Breakfast burrito. Starting your day off with a healthy breakfast regulates blood sugar, addresses hunger from fasting/ satiety hormones and boosts cognitive function.
There are many grab-and-go options for families on the run to create a healthy breakfast.
Shopping right and having the items on hand makes the morning run a lot smoother.
Mornings can be hectic, so ideas such as oatmeal or a smoothie help morning routines run smoothly and to make sure youngsters have time to eat or have something to eat on the go.
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
