A BETTER BREAKFAST, A BETTER YOUNATIONAL NUTRITION MONTH

PMC CLINICAL DIETETICS DEPARTMENT

MARCH 26TH, 2015

MOST IMPORTANT MEAL OF THE DAY!

Breakfast gives you energy to start the day

Your brain and body suffers for the entire day when you skip breakfast Research shows that

breaking an overnight fast with a balanced meal leads to good overall health and well-being

Eating a smart breakfast can help improve work performance, behavior, and foster a healthy weight

OVERCOMING BREAKFAST EXCUSES

“I’m not hungry in the morning”

• Start the day with a cup of 100% fruit juice or a piece of whole wheat toast

• Eat a mid-morning snack: hard-boiled egg, low-fat or fat-free milk or yogurt, low-fat string cheese, or whole wheat bagel

“I don’t have enough time in the morning”

• Stock your kitchen with easy-to-prepare foods: breakfast cereal, oatmeal, small bagels, whole grain toaster waffles, yogurt, and fresh fruit

“I don’t like breakfast foods”

• Breakfast can be any food your enjoy! Lean sandwich meats, bowl of soup, avocado's, rice and beans, or leftovers are all nutritious!http://www.eatright.org/resource/food/nutrition/healthy-eating/overcoming-excuses-for-skipping-breakfast

START OUT WITH POWERFUL PROTEIN

Protein helps children and adults go strong and stay focused until lunch

Go lean with..

• A slice or two of Canadian Bacon

• An egg

• A slice of deli meat or cheese

• A container of low-fat yogurt or peanut butter on toast

• Microwave a quesadilla on wheat tortilla with black beans

• Enjoy a tofu scramble with chopped veggies and grated mozzarella cheese

Whole grains provide us with extra nutrition

Whole grains have more fiber and nutrients

They tend to digest more slowly for longer lasting energy

Try..

• Whole grain cereals

• Oatmeal

• Whole grain breads, muffins, waffles, pancakes or rolls

ADD IN WHOLE GRAINS

GET FRESH WITH FRUITS & VEGGIES

Go with fresh fruit:

• Bananas

• Kiwi

• Pears

• Apples

• Mangoes

• Grapefruit

• Seasonal fruits

• Frozen fruits

• Canned fruits (less)

Add chopped vegetables to an omelet

Enjoy a refreshing glass of vegetable juice

MAKE IT PART OF YOUR ROUTINE

Get organized the night before

• Make a breakfast plan while you clean up dinner

• Set the the table with bowls and spoons for cereal

• Prepare muffin or waffle mix so it is all ready to cook in the morning

Pack your breakfast to go

• Plan a nutritious option to eat in the car or bus

• Grab a banana, a bag of trail mix or a carton of low-fat milk

• Check out breakfast options at your office café

• Blend a smoothie with low-fat milk instead of water, add frozen strawberries or a banana

• Stuff a whole wheat pita with a slice of lunch meat, hard-boiled egg and low-fat shredded cheese

• Spread a flour tortilla with peanut butter or almond butter and add a whole banana

• Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries

POINTERS TO A BETTER BREAKFAST

• For added fiber, use half whole-wheat flour

• An equal amount of unsweetened applesauce for oil cuts about 50 calories a muffin

• If you can sit for a few minutes in the morning, try fruit with low-fat yogurt or cottage cheese

• If you like cereal bars, look for brands with 3 or 4 grams of fiber per serving

• Fiber makes you feel satisfied longer and can help control cholesterol and boost digestive health

POINTERS FOR A BETTER BREAKFAST

http://www.cdc.gov/prc/pdf/matte-healthyeating.pdf

RESEARCH

“Breakfast has long been considered the most important meal of the day, and recent research has reaffirmed its nutritional benefits, as well as other positive outcomes, including feelings of well-being immediately after consumption and longer-term improvements in overall diet quality.”

–The Benefits of Breakfast: Defining Breakfast and its Role in Health,

Journal of the Academy of Nutrition and Dietetics, December 2014