Breakfast is the most important meal of the day

  • Published
  • By Health and Wellness Center
  • 60th Medical Group
TRAVIS AIR FORCE BASE, Calif. --  It turns out that our mothers were right when they insisted that breakfast was the most important meal of the day.

Numerous research-based studies show that having something to eat before heading off to work or to school helps with concentration, work performance, problem solving ability, weight control and overall health.

Adults who eat breakfast routinely show improvement in memory, energy level and mood. Children and adolescents who eat breakfast every morning show better memory function, higher test scores, less behavioral problems and improved sports performance.

Breakfast is the body's early morning re-fueling stop and its first chance to get glucose levels up to normal levels. Glucose is essential for the brain and is the main source of energy for the muscles. Skipping breakfast causes the body's metabolism to slow down. By remembering to eat a breakfast each day, hunger is curbed and binge eating is prevented later in the day.

Breakfast needs to be a "real meal!" Breakfast should provide between 20 to 25 percent of the daily nutritional requirements including foods from three basic food groups: cereals and other whole grain based foods, dairy products and whole fruit. Here are some great breakfast ideas:

-- Whole grain cold cereal with non-fat milk,

-- Yogurt topped with fresh fruit,

-- Whole wheat bagel topped with peanut butter, some fresh fruit and non-fat milk,

-- Whole wheat pita stuffed with hard cooked egg, fresh fruit and non-fat milk,

-- A vegetable omelet served with a bran muffin and fresh fruit,

-- A breakfast smoothie made with fresh fruit, non-fat yogurt and a piece of whole wheat toast.

The best way to add breakfast to your schedule is to find what works best for you - don't miss out on the proven benefits of including breakfast every day! Consider these tips to make it easier to eat well every morning:

-- Before rushing out the door, have a quick "grab 'n go" breakfast such as peanut butter on whole wheat toast topped with golden raisins, a whole grain English muffin topped with low fat cottage cheese and dried cranberries, sliced apple with almond butter with a bran muffin, or non- fat yogurt swirled with blueberries and a crunchy cereal.
-- No morning appetite? Consider how late you are eating at night. Try not to have anything for at least two to three hours before you go to bed. Take a "grab 'n go" breakfast to have once you get to work or store healthy breakfast items at work.

-- Don't like breakfast foods? Think outside the box and consider a tomato, mozzarella and basil sandwich on whole grain bread with a piece of fresh fruit. You could also have a tossed green salad with dried cranberries, whole grain crackers and some yogurt.

For more information about healthy eating tips, visit a registered dietitian at the Health and Wellness Center or at David Grant USAF Medical Center.