Advertisement Our bodies go through the night without food, and we need to refuel when we wake up. Studies show that children attend to tasks better and achieve higher test scores when they eat breakfast; adults benefit as well by being more alert on the job. In addition, breakfast is the perfect time to get in your complex carbohydrates. Eating breakfast actually can help with weight management by keeping you from overeating later in the day.
Despite all of the benefits, many of us skip breakfast, therefore depriving our bodies of this very important re-energizing process. Following are some tips to help you start your day off right by eating breakfast.
n If you feel like you just don’t have time in the morning, think again. Breakfast is “fast” food. Just pour cereal in a bowl, add milk and drink a glass of juice for a super quick breakfast.
n Consider taking a brown bag or backpack breakfast with you. A peanut butter sandwich and a banana, bagel with peanut butter and jelly, and trail mix or a bran muffin or breakfast bar with fruit can be organized the night before for greater morning efficiency.
n School breakfast: If getting it all together for yourself and your children is just too stressful in the morning, remember that many schools offer healthy breakfast options in addition to hot lunch.
If you don’t feel hungry in the morning, it might be that you have filled up too much the night before. Once you get into the breakfast habit, you’ll start to be hungry in the morning. Finally, if you just don’t like traditional breakfast foods, try something different, such as leftover pizza, or ham and cheese or peanut butter and banana on an English muffin. A fruit and yogurt shake blended with orange juice is a refreshing choice.
Here’s an easy and delicious granola recipe to get your breakfast routine started.
Grand Granola
3 cups rolled oats
2 cups puffed wheat cereal (or other cereal of choice)
1 cup sliced/slivered almonds or pecans
1/4 cup shredded sweet coconut
1/4 cup maple syrup
1/4 cup dark brown sugar
1/4 cup canola or olive oil
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 cup craisins or other dried fruit
Preheat oven to 250 degrees F. In a large bowl, combine oats, cereal, nuts, coconut, brown sugar and cinnamon. In a separate bowl, combine maple syrup, oil and salt. Combine both mixtures, and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve even color. Remove from oven, and transfer into a large bowl. Add dried fruit and mix until evenly distributed.
Makes 16 (1/2-cup) servings.
Per serving: 190 calories, 8 grams fat (1 gram saturated fat) 3 grams fiber, 28 grams carbohydrate, 4 grams protein
Margie Ley is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians.
