Nutrition: Jump-start your day with a - “HEALTHY BREAKFAST”

Your mother was right: Breakfast is the most important meal of the day (as it is considered as the brain food). Just as you can't drive your car when the gauge indicates that the gas tank is empty, you cannot expect your body to function at its best without replenishing its energy after a 10 to 12 hour fast.

Breakfast does not have to be a complicated and elaborate meal. If you are not accustomed to eating soon after waking up, there are several compact and non-messy ways in which you can pack and carry your breakfast with you to consume at a later, more convenient time.

Learn to select healthy options that fit your taste and lifestyle.
Benefits of a healthy breakfast:

• A healthy breakfast can start your day off right
• A healthy breakfast refuels your body to help jump-start your day
• Eating a healthy breakfast helps you to consume more vitamins and minerals, less fat and cholesterol
• A healthy breakfast gives you the ability for better concentration and productivity throughout the morning
• A healthy breakfast helps you to control weight
• A healthy breakfast can help lower cholesterol and reduce the risk of heart disease

Encourage your children and adolescents to eat a healthy breakfast. It is especially important for these two age groups. The American Dietetic Association says children who eat a healthy breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. In addition, these children may also be more alert, and less likely to miss days of school. Creativity may be easier for children who eat a healthy breakfast.

What exactly is a healthy breakfast?
To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

1. Fruits and vegetables: Fresh fruits and vegetables, 100 percent juice without added sugar
2. Grains: Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast
3. Dairy: Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses
4. Protein: Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon

Here are a few facts you probably didn't know about breakfast:

• Breakfast eaters are able to lose weight faster than others, as eating regularly each morning boosts your body's metabolism.
• A regular meal every morning ensures that you will not binge at lunch -- your stomach will already be half full.
• As compared to those who skip a morning meal, breakfast eaters are more alert and work more efficiently -- their brains receive the required nutritional energy at the start of each day.
• Children who eat a good breakfast each morning are known to perform better at school and are less hyperactive.
• While fruit juice is considered an essential part of a good breakfast, eating a whole fruit is a better idea -- it will provide you with less calories and more fiber, which may be lost in the juice.

Eating out can be healthy

you can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better for you than fat-filled doughnuts, scones, croissants or biscuits. Skip the oversized breakfast sandwiches, bacon, sausage and whole milk.

“Making nutritious breakfast choices can lay the foundation for healthier eating all day long”