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Breakfast -- Don't Leave Home Without It

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Breakfast -- Don't Leave Home Without It

Eating a nutritious breakfast is a great way to start the day, however, a tasty breakfast could be finding their way on your kitchen table. routines rushed in the morning, trying to lose weight and lack of appetite in the early morning are all the reasons people skip breakfast. However, growing evidence supports the idea that breakfast can actually be the most important meal of the day.

The benefits of breakfast

Studies examining eating habits suggest that regular consumption breakfast can:

reduce the risk of obesity and high cholesterol

• decrease insulin resistance (a condition that increases the risk of type 2 diabetes and heart disease).
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• Improve performance on memory-related tasks.
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• minimizing impulsive snacking and overeating at other meals.
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• Increase intake of essential nutrients that nourish rarely other meals of the day.
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• improve school performance in children and young adults.

While it seems to make sense that skipping breakfast could save calories, the data suggest otherwise. In a study of nearly 3,000 adults who lost and kept off at least 30 pounds for more than a year, about 90 percent reported eating breakfast on most days of the week. Interestingly, given breakfast and breakfast consumed almost the same total daily calories they are skipped; those who skip breakfast make up the lost calories breakfast all day. In addition, researchers at the University of Massachusetts Medical School found that skip breakfast are 4.5 times more likely to be obese than are given breakfast.

Quality Counts

Before coming to donut or pastry, note that what you choose for breakfast is as important as eating breakfast. Think of breakfast as the perfect opportunity to start accumulating a minimum of five servings of fruits and vegetables and three servings of grains recommended for optimal health integers. Moreover, the National Academy of Sciences recommends that adults consume 21-38 grams of fiber a day. This presents a challenge for those who choose options low fiber breakfast, or for those who skip full breakfast. Whole grains, fruits, vegetables, legumes, nuts and seeds are the best sources of dietary fiber. Foods rich in fiber have the added advantage of avoiding attacks mid-morning snack, creating a feeling of fullness. Similarly, the addition of some protein, such as fish and seafood, low-fat dairy products, skinless poultry, egg or egg substitute can also help in suppressing hunger.

The beating Breakfast Blues

Breakfast can be one of the most monotonous meals a day, but with a little creativity, the first meal of the day can be one of the best . The variety can beat boredom breakfast, so do not be afraid to include some unorthodox food for breakfast for a change of pace. Also, if you have left the breakfast due to a busy lifestyle, some of these breakfast ideas can be packed and taken along a delicious grab-and-go breakfast treat.

Tips and ideas

No time for breakfast?

Wrapping a whole grain tortilla around peanut butter and a banana and serve with low-fat milk or soy milk.

Stuff a pita wheat with low-fat cream cheese or low-fat cottage cheese and canned sliced ​​peaches.

Plan ahead and place the whole grain (at least 3 to 4 grams of fiber per serving) with dried fruits and nuts in a sealed bag. Take in the morning along with a carton of low-fat yogurt or low-fat milk.

Try some whole grain crackers, cheese sticks and grapes.

Mix plain instant oatmeal with dried fruit, nuts and a pinch of cinnamon.

Spread peanut butter and jam on whole grain bread and have a piece of fruit and soy milk or low fat milk.

Munch on a handful of unsalted nuts served with a single serving of juice low sodium vegetable.

Top a whole wheat English muffin with soy sausage patty and a slice of low fat cheese.

Take along a piece of fruit, low-fat milk or soy milk and homemade muffin made at the weekend and stored in the freezer. (Substitute at least half of the flour in recipes with whole grain flour and complement the pasta with vegetables, nuts and / or fruit.)

There is no interest in the traditional breakfast foods ?

Choosing whole grain varieties (see list of ingredients of the words "whole" or "whole grain" in the first ingredient) of breads, tortillas, cookies, muffins or pitas and top or matter with any of the following:

• salmon spread made with low-fat cream cheese, canned salmon and your favorite herbs.
• Hummus with grated carrots and raisins.
chicken
• surplus or skinless turkey with light mayonnaise and cranberry chutney.
• bean spread with lettuce, tomato and cucumber slices.
• avocado, tender vegetables, roasted red pepper and a few chopped sun-dried tomatoes.
• low fat feta cheese with nuts and dates.
• scrambled egg substitute or eggs with sauce.
• popsicles made from a mixture of low-fat yogurt, low-fat milk or soy milk mixed with 100 percent fruit juice and slices.

baked tortilla chips with salsa and chopped vegetables

cheese sandwich made with whole grain bread, low-fat cheese or fruit cheese served with soy. (For a change, things with vegetables grilled or sauteed made on the weekend and frozen as individual portions.)

• celery and sliced ​​apple butter peanut
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• vegetables with low-fat sauce and a boiled egg
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• soy hot dog or veggie burger on a bun whole grain with lettuce, tomato, your favorite seasonings and a side of baby carrots
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• pizza made with whole wheat pita, spaghetti sauce and low-fat cheese with fruit served
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• A bowl of vegetable soup and crackers. (Try pureed soups low fat in a travel mug if you eat on the fly.)

No appetite in the morning?

Lack of appetite in the morning may be the result of a great meal or snack consumed the night before. Encourage your morning appetite by eating lighter and early evening. If a great breakfast still attractive, maybe a breakfast smoothie may be the answer. Try mixing a mixture of any low-fat milk, low-fat yogurt or soy milk with fruit juice 100 percent fruit and your favorite spices or flavor extract. Oat bran, wheat germ or ground flax seeds can be added for extra fiber.

So start your day in a healthy way by caring for the body with a nutritious breakfast!

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