HealthE Tip of the Week!

Breakfast: The best way to begin your day
Excerpted from: The Mayo Clinic Staff, Feb 14, 2007



It might be the last thing on your morning to-do list, or it might not be on your list at all. But a healthy breakfast refuels your body and jump-starts your day. So don't overlook this important meal. Select healthy options that fit your taste and lifestyle, and put breakfast back into your morning.



Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits. People who eat a healthy breakfast are more likely to:

· Consume more vitamins and minerals and less fat and cholesterol.

· Have better concentration and productivity throughout the morning.

· Control their weight.

· Have lower cholesterol, which reduces the risk of heart disease.

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative and less likely to miss days of school.



A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat -- a combination that delays hunger symptoms for hours. Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.



To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

· Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar

· Grains. Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast

· Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses

· Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon

For a healthy breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories. Oatmeal is another good choice, and don't forget eggs, including hard-boiled eggs, which are easy to take with you. Although the yolk contains fat, it is mostly unsaturated fat. Plus, eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.

If you dislike regular breakfast foods, try something different, such as:

· Leftover vegetable pizza

· Low-fat yogurt topped with fresh fruit or whole-grain cereal

· Vegetables, salsa and low-fat cheeses wrapped in a tortilla

· Fruit smoothie with some low-fat yogurt and wheat germ



· Whole-wheat crackers with low-fat cheese



Eating out can be healthy! You can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better for you than fat-filled doughnuts, scones, croissants or biscuits. Stay away from oversized breakfast sandwiches, bacon, sausage and whole milk.

One of the most frequently-used excuses for skipping breakfast is lack of time. A good way to overcome this is figure out what you will eat the night before and get up 10 minutes earlier to enjoy it, or pack something to take with you.

Many people think they are saving calories by skipping breakfast, but chances are you will be ravenous by lunchtime. This may lead to eating more, or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office. Thus, more calories are being consumed in the long run. Making nutritious breakfast choices can set you up for healthier eating all day long, not to mention jumpstarting your metabolism and energy level.



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