Breakfast

[Image: Breakfast.jpg|thumb]Breakfast is the most important meal of the day for everyone. It breaks the overnight fasting period, replenishes the supply of [glucose] in human body and provides other essential [nutrients] to boost energy levels to keep up with the rest of the day.

Why should I be aware of this?

• Many studies have found a relationship between eating breakfast and [learning ability], attention span, and general well-being.
• The American Dietetic Association reports that adults who eat breakfast have an easier time losing weight.
• Children who regularly eat breakfast think faster, clearer, solve problems more easily, and are less likely to be irritable.
• Studies also point at a connection between skipping breakfast with weight gain and memory impairment in young and older adults.
• Children who skip breakfast may lack sufficient vitamins and minerals including [iron], [calcium], [zinc] and [vitamin B2].

How does this affect me?

"Eating breakfast is very important for the brain and the body first thing in the morning", according Los Angeles registered dietitian Gail Frank, spokesperson for the American Dietetic Association. "Breakfast skippers often feel tired, restless or irritable in the morning."

• Children who eat a good breakfast tend to perform better in school, and have a better attendance and decreased [hyperactivity].
• Children who do not eat breakfast tend to perform not as well, and also tend to have behavior problems such as fighting, stealing, and not listening to their teachers.

Skipping breakfast

• Many children who skip breakfast are significantly heavier and may suffer from [childhood obesity] or [teenage obesity].
• Skipping breakfast can diminish mental performance.
• Eating high [fibre] [breakfast cereals] reduces [fatigue].
• Children who eat an inadequate breakfast are more likely to make poor food choices for the rest of the day and in the long term.
• People who eat breakfast have more nutritious diets than people who skip breakfast. They also have better eating habits as they are less likely to be hungry for [snacks] during the day.

All about breakfast

If your child eats breakfasts at home, choose a breakfast with [milk], fruit and cereal( grain product). These three foods make a good breakfast.

Healthy breakfast ideas

• Ready-to-eat [whole grain] cereal topped with fruit and a cup of [yoghurt].
• Whole-grain waffles topped with peanut butter, fruit or ricotta [cheese].
• A whole-wheat pita stuffed with sliced hard-cooked [egg]s.
• Hot cereal topped with [cinnamon], [nutmeg], [allspice] or [cloves].
• Peanut [butter] on a bagel with fresh fruit (banana or apple wedges) and low-fat milk.
• Breakfast smoothie.
• Vegetable omelet with a bran muffin and [orange] juice.

Breakfast foods

Research has shown that school children are more likely to eat breakfast if easy-to-prepare breakfast foods are readily available at home. Some quick suggestions include:

• Whole-wheat or wholegrain breakfast cereals such as [wheat] biscuits, muesli or bran cereals
• Porridge – use quick [oat]s
• Fresh fruits
• Wholemeal or multigrain [bread] to toast
• Muffins or crumpets
• Toast toppings, such as baked beans, [egg]s, [cheese] or spreads
• Fruit or plain [yoghurt]s
• Fresh fruit [juice]s
• Low fat [milk].

Breakfasts can also be classified according to regions.

Continental breakfast

A light continental breakfast may include a selection of [coffee]s, [tea]s, juices, fruits, toast, breakfast cereals and assorted pastries. A continental breakfast does not include [meat].

American breakfast

American breakfast includes most or all of the following: two [eggs] (fried or poached), sliced [bacon] or [sausages], sliced [bread] or toast with jam/jelly/[butter], pan cakes with syrup, [cornflakes] or other cereal, [coffee]/[tea], orange/grapefruit juice.

English breakfast

Traditional English breakfast, also called full breakfast is served in inns or restaurants. It may include cereals, porridge or stewed prunes, [melon], [yoghurt], boiled eggs or bacon and eggs, grilled fish, sausages, grilled or fried [mushroom]s or [tomatoes] with fried bread, followed by toasted bread and marmalade and tea or coffee. Modern English breakfast served in hotels or motels may include cereals, bacon and eggs, toasted bread and marmalade with tea or coffee.

Unlearn

• Healthy breakfast need not be [protein] rich-- There is a myth that a healthy breakfast consists of high [protein], low [carbohydrate] foods such as eggs, sausage and bacon. A healthy breakfast actually comprises milk, fruits, and [cereal].
• Pancakes are good for breakfast items -- Whether a pancake comes from a mix, batter or a box out of the freezer, it is likely to be nutritionally equivalent of [white bread]. Most pancakes are loaded with [sodium], largely because they contain baking soda.
• French Toast is a healthy breakfast -- Frozen French toast is somewhat fattier and sweeter than waffles or pancakes and sticks have more fat and sugar than slices. In french toast, [whole grains] and fiber are scarce and [calcium] levels are mediocre. Two slices of French toast are close to two slices of [white bread] with a teaspoon of margarine and a tablespoon of jam.
• Breakfast [sandwiches] -- Most breakfast sandwiches are not heart friendly as they have eggs, cheese and sausage or bacon or ham on a biscuit or croissant. These might have 20 to 30 grams of fat, four to 12 of them saturated, in each sandwich.
• Toaster pastries -- Toaster pastries are very popular due to their convenience and the supposed belief that added vitamins make them a healthy breakfast. Most toaster pastries have too much [saturated fat] or too much [sugar]. Nearly all are low in [fiber], [protein] and [calcium].

See also

• [Eating tips for teenagers]
• [Family meals]
• [Cereals]
• [Obesity]
• [Teenage obesity]
• [Teen weight loss]

References

• breakfast
• "Rise and Shine for Breakfast time!"
• Continental breakfast
• American breakfast
• English breakfast

[Category:Health And Spirituality] [Category:Home And Living] [Category:Food And Drinks]