Judy Dodd, MS, RD, LDN, Giant Eagle® Corporate Nutritionist
Once again moms rule, it’s important to start the day with something that helps jump-start your mind! Breaking the fast that comes after a time for sleeping is more than a myth. In case you haven’t kept up with the benefits of starting the waking day with more than a shot of caffeine, here is a quick review:
- Studies have shown that children who start their day with breakfast are more able to concentrate on learning. Those mid-morning “hurting stomachs and headaches” can be related to hunger, something young children may not be able to verbalize.
FYI – adults may have the same symptoms and it may be related to not having easily digested food available when your body needs energy.
- Research supports that weight control is more likely when breakfast is a part of the daily routine. This may be due to a quick start effect on the body’s metabolism or to the dampening of the urge to graze.
- Breakfast can be an easy nutrient booster because of the types of foods included. Along with protein found in dairy foods, soy, eggs and lean meats, there are bonus nutrients often in low supply in the diets of chronic breakfast skippers.
- Whole grain and fiber rich cereals and breads and other grain foods.
- Vitamin C, fiber, potassium and phytonutrients found in fruits and vegetables.
- Calcium (often with vitamin D) in milk, yogurt and fortified soy or rice beverages and fortified juice and cereals.
Need some ideas to go beyond the mainstay of cereal or eggs?
- Grab and go grain bars or wraps. Try scrambled eggs, hummus, nut butters, or a quick egg salad (hard cooked eggs chopped and moistened with Greek yogurt or low fat mayonnaise and a dash of mustard). Whole grain wraps, sandwich thins or tortillas form the base.
- Yogurt parfaits layering yogurt with cut fruit and granola or other grain cereal. Add some chopped walnuts, ground flax seed or chia seeds for nutrient boosts of omega-3’s.
- Smoothies can be whatever you have on hand with milk, yogurt, soy or rice beverage. Add frozen fruits, fresh or canned fruit and whirl. Greek yogurt with a touch of yesterday’s coffee and some ice cubes can be whirled into a coffee starter. Try a touch of cinnamon, nutmeg or cocoa or a hint of vanilla for added flavor.
- Toaster oven pizza starts with a split English muffin, a tortilla or wrap topped with sauce, veggies and cheese.
- French toast is still a great starter. Try whole or multi-grain bread, raisin and nut bread to vary the bread. Egg replacements or using extra whites and skim milk keep the fat down. Add a fruit topping.
Want more ideas? Contact Nutrition@gianteagle.com.
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.
March 2011