The Benefits of Eating Breakfast
Breakfast is the most important meal, setting the stage for metabolic function, getting the intestinal tract in motion and giving the body the energy needed to work. Too many carbohydrates are not good, because the body stores extra carbs as fat. Too much fat is not good either. Breakfast does not have to be traditional. Burritos are a great choice. They have grain, protein and cheese. Add an apple or 4 ounces of juice, and you’re good to go.
Understanding the function of food can help older children make better choices when they want to excel at everything they do. That means learning which sport uses more energy from carbs, such as running track or playing soccer. An adequate intake of carbs should precede the activity by at least 30 minutes. Some kids skip breakfast because they sleep too late or because they think it’s a way to stay thin. But skipping breakfast doesn’t help people maintain a healthy weight. In fact, someone who skips breakfast tends to eat more calories throughout the day.
The morning meal usually breaks a fast that has lasted from 8 to 12 hours. Since your last meal or snack, your body’s supply of blood sugar (glucose) has dropped to a low point. The body needs food to produce the glucose that is necessary to keep you going. Without breakfast, some people become less able to do physical work in the late morning hours and some students do not perform well in the classroom. Individuals who consume ready-to-eat cereal regularly for breakfast tend to have lower blood cholesterol levels than individuals who skip or have other foods for breakfast. Many people routinely skip breakfast and lunch due either to time constraints or to a misguided weight-control strategy. Society and weight loss programs have taught us to believe that snacking is bad and should be avoided. Stop listening to others, and listen to YOUR body instead. How to eat a great breakfast:
*A menu of hash browns, bacon and muffins contains too much fat and salt, and fast-food breakfasts lack the fiber that can help lower the risk of heart disease, stroke, diabetes, intestinal polyps and colon cancer.
*Pick cereal containing at least 6 grams of fiber and less than 10 grams of sugar per serving, and add nonfat milk, berries and bananas.
*Stick to toasted whole-grain or pumpernickel bread topped with trans-fat-free soft margarines or cholesterol-lowering spreads.
*Limit egg consumption; one study showed that diabetic men who ate more than one egg a day had a twofold increase in risk of heart disease.
A nutritious breakfast provides energy to face the day ahead, both physically and mentally. If your first instinct is to reach for the cereal, good for you! Cereal is easy to prepare and it can be a nutritious choice, too. The right cereal can provide a balance of nutrients that you might not otherwise get the rest of the day. With hundreds of choices in your supermarket cereal aisle, how do you choose one? Start by reading the side of the box, not the front. Some cereals have healthy-sounding names but contain little fiber and/or excess fat, sugar or sodium. Here’s what to look for when choosing a nutritious cereal.
