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August 2008
Breaking the Fast - The Benefits of Breakfast
Think breakfast is just for kids? Think again! Everyone can and should take advantage of the unique benefits of this first meal of the day. Breakfast not only satisfies hunger, it actually may help us lose weight and feel better throughout the day. All meals are important; however having breakfast is a great way to start you day off right!
Breaking the Fast: Energy stores become depleted overnight and we need a boost in the morning. Cups of coffee or tea will jumpstart us for a short period, however a “balanced” meal provides nutrients to energize and revitalize throughout the morning. The first meal of the day is most vital, as it sets the table for the rest of the day. The best way to break the fast is a balanced breakfast, which should include both protein and carbohydrates.
Samples of a balanced breakfast:
One serving of Grain, Milk and Fruit~
1cup of whole grain cereal with nonfat milk topped with 1/2 cup of blueberries.
One serving of Grain, Protein and Fruit ~
1 slice of whole-wheat toast, 2 scrambled egg whites and 1/2 cup of strawberries
These sample breakfasts provide energy as well as aiding in maintaining blood sugar. If you tend to get hungry shortly after eating, the breakfast with the egg whites will keep you satisfied longer. A little more protein goes a long way.
“Heart-y” Whole Grains
Studies have found that consuming whole grain cereals just two times a week appears to have “heart healthy” benefits by reducing blood pressure and LDL cholesterol. Don’t be fooled by the packaging: check the Nutrition Facts label to look for cereals that have whole grain as the first ingredient and at least 5 grams of fiber per serving. Examples include:
Fiber One, All-Bran, Kashi Heart to Heart or Go Lean, Post 100% Bran or Bran Flakes
These cereals offer fiber without excess calories, sugar or sodium. Remember to follow the portion size on the label.
Breakfast Wraps - Stay with you!
- 1 egg & 1 egg white
- 2 tablespoons nonfat milk
- ½ cup cooked mushrooms, asparagus, spinach, broccoli or any combination
- 2 tablespoons parmesan cheese (optional)
- 1 whole wheat tortilla
In a small bowl, beat together eggs and milk. Coat an omelet pan with cooking spray; heat over medium heat. When hot, pour in egg mixture. When the egg is completely cooked, add vegetables top with parmesan cheese. Place heated tortilla on plate and slide egg onto it. Roll tortilla and enjoy with salsa, if desired.
TIP: To decrease cholesterol and fat content, use egg whites or an egg substitute.
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