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FOOD & NUTRITION BLOG
Welcome back to Fall semester, Spartans! It is the beginning of a new school year and no doubt you are busy and up to your neck in work and errands. One thing I always want to stress for students and for busy people, in general, is to make sure to never skip breakfast. It is one of those sayings that you have heard a million and one times over, yet it is so easy to dismiss.
Eating a healthy breakfast is a good thing- you are more awake and focused, you have energy to power through your morning, you are less cranky because your belly is happy, and studies have shown that it is better for your long term health as well as academic performance. Here are some recent study findings:
"A new study from Harvard School of Public Health (HSPH) adds to evidence that eating breakfast is important for good health. HSPH researchers found that men who regularly skipped breakfast had a 27% higher risk of heart attack or death from coronary heart disease than those who did eat a morning meal.” Harvard School of Public Health reporting on findings of a study done by the American Heart Association (AHA)
”...many observational studies show that regular breakfast eaters consume better-quality diets that include more fiber and nutrients and fewer calories compared to breakfast skippers” Breakfast and Nutrition Recommendations for Adults reported in the International Food Information Council (IFIC) Review
I 100% support the breakfast eating crowd, but there are studies out there that contradict claims that breakfast is a good thing.
"In a few U.S. and European studies, eating breakfast is not associated with a positive effect on weight. NHANES 1999-2000 data found no significant association between breakfast consumption and BMI in American men” Breakfast and Weight Management in Adults in the IFIC Review
Whether you are a long time breakfast supporter or you do not even remember the last time you had breakfast, I believe that the benefits of eating a healthy breakfast are better than eating nothing at all.
Notice that I said eat a healthy breakfast. If you are eating pastries and sugary cereals in the morning on the regular, you will find your waistline expanding and you crashing after your sugar high. Breakfast, or any meal, is only effective and good for you if you put the right stuff in your body. It is ALL about the QUALITY of your food- you put good in you will get good out and vice versa.
Well, never fear. I have put together an easy list of healthy breakfast ideas and great substitutions for those stereotypical breakfast items.
Frosted Flakes, Lucky Charms, other sugary cereals (>10g sugar)
1. Whole grain granola
3. Branded cereals such as Barbara’s, Erewhon, Cascadian Farms, Original Cheerios, Wheaties, Kashi cereals
Add sliced fruit + low fat milk or alternative milk (soy, rice, almond etc) to any of the above!
(HINT: select cereals with <10g sugar, >3g fiber, and the first ingredient is some whole grain!)
Croissant, muffins, pound cakes, poptarts, bagels
1. Whole wheat toast with peanut butter + banana
2. English muffin + low fat cheese + deli ham
3. Whole grain waffles + fruit + honey/agave
4. Whole grain bagel + cream cheese + deli meat
1. Soy, rice, almond, low fat 1% or 2% milk
2. Homemade fruit smoothies (low fat yogurt, low sugar, fresh fruits)
Sugary yogurt (like Yoplait, Dannons etc)
1. Low fat, low sugar yogurt or fruit parfait
(HINT: try plain yogurt (no fruit toppings or puree) and add fresh fruit with a squeeze of honey or stevia)
Traditional Bacon and Eggs
1. Turkey bacon + egg whites (eating the whole egg is okay as well)
Check out the links below for other cool and healthy breakfast ideas that will make breakfast your favorite meal of the day!
Cheers and welcome back!
As always, if you have any questions, you can drop me a comment in the Ask the Nutritionist tab at the top left corner. I will be happy to answer your nutrition questions!
Eatright Breakfast Ideas for Busy Mornings
More Breakfast Ideas