Make Time for Breakfast

Kindy Peaslee

The fall season means back-to-school for families across the USA. Research has repeatedly shown that a balanced breakfast enhances learning, performance and health for the whole family. Eating breakfast is a simple way to feel better and look better.

• Breakfast, at home or school, helps improve the overall nutrient intake for the day. By skipping breakfast, brain food as well as calcium, iron, zinc and fiber are missed.
• Eating breakfast can really help weight management. Breakfast skippers tend to eat more later in the day (making up for missed calories) and to weigh more than breakfast eaters.

Quick Breakfast Solutions

Busy families need quick breakfast solutions that fit their lifestyles. Try one of these delicious breakfast combos tomorrow and watch your family rise and shine all day long.

• Breakfast at home: If you have time for a leisurely breakfast, eggs with Canadian bacon or pancakes and fruit are wonderful. If youre rushed, choose whole grain cereal with fruit and milk; English muffin pizza with cheese and sauce: or a creamy yogurt smoothie and a muffin.
• Breakfast-to-go: Need to eat in the car or on a school bus? No problem! Choose a portable yogurt with an apple and a muffin; a PB & J on whole wheat with a chug of milk; a slice of leftover cheese pizza and a banana; a tortilla wrap with a slice of deli meat and cheese.
• Breakfast at school: Check out the healthy breakfast options served up by the child nutrition professionals at your local school. A 1999 USDA study showed that kids who ate breakfast at school had the best overall diet quality. If your school doesnt have a breakfast program, talk to the principal about getting one started.
• Breakfast combos every morning: Even on the busiest mornings, choose whatever works best for your family whether it is a sit-down meal or a grab-and-go breakfast. Pick from the following breakfast combinations:
1. A high-energy carbohydrate from the bread and cereal group.
2. A juicy fruit or vegetable item.
3. A protein source (nuts, meats or milk group foods).

Doughnuts
Savor a smaller one slowly or eat half a large one. To balance the fat and sugar enjoy doughnuts with a glass of low-fat milk or some vanilla yogurt.

Eggs
The old-time breakfast favorites got a bad rap due to cholesterol in their yolks. Newer research shows that an egg a day has little effect on blood cholesterol in most healthy people.