START SMART WITH BREAKFAST!!

Did you know that eating a good breakfast could be one of the most important decisions you make each day?

When you sleep, you're actually fasting from food.  After a night's rest, it's important to "break - the - fast" and start your day with a healthy meal to awaken your body and your mind!  WHY?

• People who eat breakfast tend to be in better shape than those who skip!

• Kids who have breakfast do better with school tasks and get better grades!

• Breakfast boosts your metabolism to burn calories & help you think and move!

• Eating breakfast can boost your mood, improve your focus and concentration!

SO, WHAT makes a good breakfast?

Think about each food group and try to include as many as possible for a balanced breakfast!  Here are some examples:

• Whole grain toast or bagel with peanut butter & jelly, and skim or 1% milk

• Vegetable omelet and whole grain English muffin, and fresh fruit cup

• Whole grain/high fiber cereal, skim or 1% milk, with fresh or dried fruit.

• Low fat/whole grain waffles or pancakes, berries, skim or 1% milk or yogurt.

• Low fat or nonfat yogurt, dried fruit & nut mix, 100% fruit juice.

• Leftovers from dinner or lunch foods, like sandwiches, too!

What if you're in a HURRY?  You can grab these:

• "Instant breakfast"- Whip up a smoothie or meal shake with skim or 1% milk and/or yogurt, fresh or frozen fruit, and ice.  Add non fat dry milk, whey, or soy protein powder to add more protein, if desired.

•  Have a breakfast bar - A complete one would contain at least 8-10 grams of protein, 3 grams of fiber and not too much sugar.  (4 grams =1 tsp.)

•  Hard boiled egg and juice.

• Low fat cheese stick and fruit.

• Nuts and drinkable yogurt.

• Bagel and skim or1% milk.

Remember: If you want to make the most of each day, start smart with breakfast!!

Written by Mary Jo Parker, MS, RD, CDN, Nutrition Consultant to Personal Touch Food Services, Inc.