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Breakfast Boosts Brainpower
Nicole Meadow, Registered Dietician
Tuesday, April 10, 2007
Breakfast is an important part of a healthful diet, yet tends to be the meal that is most often neglected or skipped. Research has shown that children who eat breakfast perform better academically than children who do not eat breakfast. Why, you ask?
Eating breakfast is very important for both the brain and the body first thing in the morning. Breakfast is the first time that the body has to replenish its stores of glucose (blood sugar- the brain’s main source of fuel) after at least 8-10 hours of fasting! Having a meal in the morning jump starts your metabolism and gives your body the energy that it needs to start the day.
For those who are not in the habit of eating breakfast, it takes a little time to develop the hunger pattern of becoming a “morning eater”, but the health benefits are well worth the effort. Try having a small snack in the morning, for example a piece of fruit and a small serving of yogurt or a trans fat free cereal bar to stimulate your hunger. After a week or two you will see that you are hungry in the morning and will be able to eat breakfast… a crucial part of a healthful diet. For children, in order to help them get in the “breakfast mode”, make sure they have enough time in the morning. Many children are not hungry right away and rushing puts pressure on eating. Offer your child 2-3 choices, which helps them feel in control of breakfast eating. Try having your child help prepare breakfast or be a part of choosing breakfast foods while grocery shopping.
Try some of these ideas at breakfast:
- Whole grain cereal with nonfat milk and fruit
- Oatmeal with fruit
- Vegetable omelet with a slice of whole grain bread and fruit
- Whole grain toast or waffle with peanut butter (or soynut butter) and bananas
- Breakfast quesadilla or burrito (whole grain tortillas filled with eggs and veggies)
- Smoothie (fresh fruit, yogurt, a teaspoon of wheatgerm or flaxseed oil blended together)
There is no rule that you have to have breakfast foods at breakfast. If your or your child’s taste buds crave other types of foods in the morning try:
- A toasted whole grain English muffin with turkey or ham and a piece of fruit
- Vegetable pizza (on a whole grain English muffin or pita bread)
- Rice and beans
- Anything that appeals to your tastes (and is healthful)!
