The
Importance of Breakfast
It
often amazes me how people take better care
of their cars than their bodies. I have yet
to meet a person who said, “God has a plan
as to when my car should ‘die’ and I do not
need to worry about it. I don’t need to
check or change the oil, or perform any
routine maintenance. And I don’t need to
worry about the type of gasoline I use.” We
recognize the necessity of proper care to
get the longest life and best performance
out of our automobiles. When will we realize
that proper care also gives our bodies the
longest life and best performance?
Today, a wealth of scientific
research has confirmed that most of the
leading causes of death and chronic diseases
are preventable. We have been talking about
the lifestyle factors that will help us
improve our health. Adding breakfast to your
eating pattern is a major step to improving
your lifestyle. Well, why bother with
breakfast? Food is fuel. Many studies have
emphasized the importance of breakfast. If
you want to make the most of your day, fuel
your body early with the right stuff.
ONE STEP AT A TIME: WHAT TO
DO
THE IMPORTANCE OF
BREAKFAST
Other studies have even
linked healthy breakfasts with less chronic
disease, increased longevity and better
health. Starting your day with a good
breakfast boosts your energy, increases your
attention span, and heightens your sense of
well-being. You’ll be in better control of
your emotions. A good breakfast is one that
provides at least one third of the day’s
calories.
Most people give a variety of reasons for
not eating breakfast. A common reason is
that they are not hungry in the morning,
which is a result of eating a full meal late
in the evening or late snacking. When they
go to bed, the body is still busy digesting
all that food. Digestion then goes into a
slower gear during the hours of sleep and
there is still food in the stomach in the
morning. The stomach needs a rest too. A
tired stomach does not feel like digesting a
big breakfast. When you get up in the
morning, your glucose or blood sugar level
is at its lowest point in the day. Glucose
is the basic fuel for the brain and central
nervous system. A good breakfast will keep
you from being tired and irritable by
mid-morning.
The effects of a skipped
breakfast are short attention span, lack of
alertness, longer reaction time, low blood
sugar, decreased work productivity. Surely,
breakfast is the most important meal of the
day. Take time to eat a large, balanced
breakfast. It’s a good investment of your
time. Once you get into the habit of eating
breakfast, you may feel hungry in the
morning.
APPLICATION: HOW TO DO IT
Breakfast is a great way to
get more fiber into your diet. Plan wisely
for a healthy breakfast. Many prepared
cereals have added refined sugar, often
hidden. Read labels carefully to select
cereals prepared without excessive sugar,
salt, fat, and additives.
What’s your excuse
for not eating breakfast?
• “No time?” How much
time does it take to eat a bowl of cereal?
Make toast and eat it on your way to work.
Make your breakfast the night before. Making
time for breakfast is making time to be
healthy.
• “Not hungry?” To get
started, don’t eat anything after an early
supper. Finish supper by 6:30 p.m.
• “Might gain weight?”
Eating breakfast will actually help you
reach and maintain your healthy weight. Your
appetite will be satisfied longer. You’ll be
eating food when you can best burn the
calories. You’ll feel great. Eat breakfast.
• You “don’t like
breakfast foods?” You don’t have to eat
traditional breakfast foods. You can eat
leftovers, or a sandwich. Any healthy food
is fine. Caffeine may mask hunger.
• You “don’t like eating
breakfast?” It is in your best interest to
eat breakfast. Take the step. Do the right
thing. Eat breakfast.
Simple, easy ways to add Breakfast:
• Start Small. If your
not a breakfast eater, begin with whole
wheat toast and/or a piece of fruit. In a
few days, add more food.
• Choose Fruit for
Breakfast. Fruit gives you fiber. Fresh
fruit is the best choice. There are many to
choose from: oranges, grapefruits, apples,
bananas, grapes, kiwis, mangos, melons,
berries. Eat two servings of fruit every
morning. Canned fruit packed in juice is
also a good choice. Add dried fruit to your
cereal.
• Eat High Fiber Hot
Cereal. Hot cereal is the best choice, but
there are several brands of cold cereal on
the market that are high in fiber and low in
sugar. Oatmeal is a favorite hot cereal. Try
a seven grain cereal and experiment with
different grains such as millet, brown rice,
quinoa, corn grits for a variety. Try
cooking grains in a crock pot overnight and
it’s already the next morning. Or cook up a
large batch and re-heat the next day. Make
your own granola. Add a high fiber cereal to
your favorite low fiber cereal. Gradually
increase the amount of the high fiber cereal
and decrease the amount of the low fiber
cereal. For example, if you like cornflakes,
add Wheat Chex to the cornflakes. Each
morning add a little more Wheat Chex and a
little less Cornflakes.
• Choose Whole Grain
Bread. Eat two slices of toast in the
morning or a whole grain bagel. Spread with
fruit spread or applesauce or your favorite
nut butter.
• Make Healthy Pancakes
or Waffles. Have you ever considered topping
your pancakes or waffles with fruit?
• Instead of scramble
eggs try scrambled tofu. You’re in for a
great surprise.
• The sky’s the limit. The
only limitation is your imagination. Make it
a priority. Eat breakfast.
CHOOSE:
High fiber, ready to eat
cereals and whole grain breads.
--Choose a cereal with at
least 3-5 grams of fiber per serving.
--Choose cereal that have 5 grams or less of
sugar per serving.
Remember 4 grams of
sugar=1 teaspoon.
--Choose bread with at least
2 grams of dietary fiber per slice.
YOUR CHALLENGE: YOU CAN DO
IT!!
Try this simple experiment.
Eat one or two servings of fresh fruit every
morning for the next three weeks. Eat as
many different kinds as you can find.
And remember, Health is by
Choice...not by chance! The choice is yours.
You don’t have to be a statistic. By
adopting a better diet and wiser lifestyle
habits, you can live longer, feel better,
and enjoy a healthier, more productive life.
~*~
Nancy Schmieder works with the Better Living Ministries in
Wayland , NY as a Certified Lifestyle Consultant and Specialist.
The Better Living Ministries is a Community Resource for Lifestyle
Education and Support. Health by Choice is a practical, simple
journey on how to incorporate healthy habits into your lifestyle.
Nancy is a Mother of five and she lives with her family in
Springwater , NY . Her e-mail address is
n.schmieder@frontiernet.net
