Eating breakfast helps children and adults focus at school and work, and helps with memorization and problem solving. It also prevents people from feeling tired and sluggish mid-morning.
Breakfast especially is important for children’s growing bodies. It is a great time for them to get essential nutrients for growth, such as fiber, iron, calcium and protein. Children who skip breakfast are less likely to make up for those needed nutrients later in the day.
Another good reason to eat breakfast is weight control. Those who are trying to control their weight should not skip breakfast. People who skip breakfast actually are more at risk to being overweight and obese. Skipping breakfast slows the metabolism because the body is trying to preserve energy for later in the day.
A healthy breakfast should consist of at least three of the five food groups. A good example might be a bowl of cereal with low-fat milk and a glass of orange juice. This meal covers grain, fruit and dairy groups.
Try to stick to whole grain foods and fruit because they have fiber and make stomachs feel full longer. Protein also is a good idea because it takes longer to digest. Some ways to add protein include adding peanut butter to toast and cottage cheese to fruit. Stay away from simple sugars, such as doughnuts, because they are digested and absorbed quickly. They only give a quick burst of energy that doesn’t last long.
Remember that breakfast is a time to eat, not a type of food. If typical breakfast foods aren’t appealing, consider atypical breakfast foods, such as pizza. However, stick to eating three of the five food groups. Pizza covers food groups from dairy, vegetable and whole grains with cheese, tomato sauce and crust.
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SOURCE: Marian Carr, graduate student, nutrition and health sciences; Wanda Kozsewski, Ph.D., nutrition specialist
SEPTEMBER CALENDAR
1-3 Nebraska State Fair
3 Labor Day Observed, Extension Office closed
7 Chris Clover Applications and Record Books Due to Org. Leaders
7 State Fair entries may be picked up at the Extension Office
9 Norfolk Meat Animal Expo
14 Co. Award Applications DUE to the Extension Office
Record Book Summaries DUE to the Extension Office
Final Enrollments DUE to the Extension Office
Club Seal Applications DUE to the Extension Office
24 4-H Council; County Awards judging
25-30 Ak-Sar-Ben, Omaha
