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Breakfast

Memory Power

Eating food in the morning helps to improve your memory.  Why?  Because eating breakfast elevates your body’S glucose (sugar) levels.  Blood sugar levels typically drop during the night while you sleep.  Eating breakfast supplies your brain with its required “fuel” (glucose) which enhances your memory and other cognitive functions.

Making the Grade

A recent Harvard study proved that students who ate breakfast had 40% higher math grades.  That same study also showed that those who ate breakfast also had better school attendance.

Mood Elevator

The study done by Harvard also showed that students who did not eat breakfast were two times more likely to be depressed and four times more prone to anxiety.  Skipping meals stresses your body.

Weight Control

Research has shown that those who do not eat breakfast tend to overeat later in the day, which may result in weight gain.  Breakfast eaters are usually healthier than those who choose not to eat breakfast.

Healthy Diet

Studies suggest that individuals who eat breakfast get more vitamins, minerals, fiber, and less fat.  Why?  Because many breakfast foods such as cereals, contain EXTRA vitamins and minerals.  In addition, these are generally eaten with milk or a milk alternative, which can provide nutrients like protein, calcium, vitamin A, and D.

Putting Together a Healthy Breakfast

A healthy breakfast will provide your body with the right combination of fiber, protein, and fat for sustained energy throughout the morning.  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, dried fruit, or 100% fruit juice without added sugar—a 4-6 ounce serving.  Remember, juice has very little, if any, fiber.
  • Grains.  Whole grain breads, bagels, cereals or cereal bars.  Look for ones that have at least 2 grams of fiber per serving.
  • Dairy.  Skim or 1% milk, low-fat yogurt cups, drinkable yogurts, cottage cheese cups, or low-fat cheeses.
  • Protein.  Eggs, peanut butter, hummus, beans, lean slices of meat or poultry, nuts, or protein bars.  (When choosing a cereal or protein bar, watch out for those that are so fatty and sugary that they’re essentially candy bars.  As with any packaged food, read the nutrition label.)

Your options are endless with this approach.  It can include a convenience item such as an Eggo waffle with a piece of fresh fruit and a glass of milk.  Or, pack and carry items to be eaten on your way to school.  This could be a high fiber granola bar or bag of dry cereal, a banana, and a cheese stick.  How about leftovers from the night before and a piece of fruit?  Think outside the (cereal) box!  The important thing is that you and your child eat in the morning!

Compare your options

  Calories Calories from Fat Protein (g) Fiber (g)

 

McDonald’s Bacon, Egg, and Cheese Biscuit

480 280 21 1

Starbuck’s Frappuccino and Cinnamon Chip Scone

770 227 13 2
 
Cheerios with 1% milk and banana 293 37 10 6
Cliff Bar, apple, and cheese stick 393 91 17 8

2 Eggos (Nutri-grain), yogurt, and apple

349 31 8 6