If Breakfast is the Most Important Meal of the Day, Why Aren't More Eating It?
TEXARKANA, Ark. –
We may know that breakfast is the most important meal of the day, but that doesn't mean we are taking it to heart and having a hearty breakfast. In fact, although 97% of Americans agree breakfast is the most important meal of the day, only 44% eat it every day.
The most common reasons people skip breakfast are they weren't hungry, didn't feel like eating or they were too busy. Females are more likely than males to skip a morning meal because of being busy or running late.
Why is breakfast so important? A good way to look at it is that you are breaking the fast. When you go without breakfast, you have deprived your body of calories since the last time you’ve eaten. These calories help feed your brain and without them you may lack energy, and your metabolism needs fuel to kick-start it into action. Breakfast is important so it’s important to consume a sufficient amount.
Studies show that people who eat a good breakfast actually consume more vitamins and minerals, and less fat and cholesterol, than people who skip breakfast.
Those who make eat breakfast have been shown to be better learners. Children who have breakfast are more likely to have better concentration, problem-solving skills, and hand-eye coordination.
Smart choices for breakfast include whole grains, fruit and low-fat dairy products.
The whole grains and fruit contain high amounts of fiber, which tend to fill you up faster and will delay symptoms of hunger for hours.
If choosing a dry cereal, look for whole grain as one of the first ingredients. It should contain 3 to 5 grams of fiber and read the nutrition facts label to make sure sugar doesn’t appear as one of the first three ingredients. Sugar may be listed with a word that ends in “ose,” which means some form of sugar is in the product. Some of the sugar-coated or frosted cereals may have as much as 2-3 teaspoons of sugar for a one eighth cup serving.
Oatmeal is another high fiber choice, and with the instant oatmeal on the market today, it can be prepared in fewer than 2 minutes. When paired with fresh fruit and milk, you have a healthy breakfast in a matter of minutes.
If you just don’t have the time to grab something at home and must go through the drive through of a fast food restaurant, there are healthy choices for you. Many are offering warm oatmeal, whole-grain bagels, rolls and English muffins. These are better than fat-filled doughnuts, scones, croissants, or biscuits. Skip the oversize breakfast sandwiches, whole milk, bacon and sausage. All of these contribute excessive fat, calories, and cholesterol to your diet.
Breakfast foods don’t have to be traditional. They can be any combination, just make them nutritious and well balanced and they are limited only by your creativity and imagination.
Breakfast doesn’t have to be the full course meal. Those can be reserved for weekends. There are many nutritious choices out there that can be ready in minutes.
As your busy day begins, take a few minutes to include breakfast into your morning schedule. Egg in a Nest if quick, healthy and only has 3 ingredients. As an added bonus, your kids may be able to make it themselves depending upon their age.
Click here for your copy of What’s for Breakfast, or contact the University of Arkansas Division of Agriculture, Miller County Extension office in Room 215 of the Miller County courthouse. E-mail me at firstname.lastname@example.org or call 870-779-3609. You can also get great tips on facebook at UAEXMillerCountyFCS/CarlaHaleyHadley, and twitter at @MillerCountyFCS or visiting our website at uaex.edu/miller.
Egg In A Nest
1 slice whole wheat bread
1 teaspoon butter or margarine
Salt and pepper to taste
Coat a skillet with cooking spray. Spread butter on both sides of bread. Cut out a hole in the center using a glass or cookie cutter. Place bread in skillet over medium heat. Pour egg into the hole. Cook over medium-low heat until egg begins to bubble. Flip bread over and cook until egg is completely done. Salt and pepper to taste.
By Carla Haley-Hadley
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture
Media Contact: Carla Haley-Hadley
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
400 Laurel Street, Suite 215 Texarkana AR 71854
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