Always Eat Breakfast
Numerous studies done over the past 20 years have shown that eating a healthy breakfast can improve memory, concentration, creativity, problem solving, and mood. This video shows how a good breakfast can help you perform better at school, but always eating breakfast helps you reach and maintain a healthy weight too.
Here are some ideas to get you started.
- Aim for a breakfast that includes at least three of the five main food groups. Combinations like eggs, whole-grain toast, and milk; or cereal, milk, and an apple.
- Choose whole-grain bread, cereal, or oatmeal to start your day.
- Choose low-fat dairy options, or fortified soy milk if you're lactose intolerant.
- Look for cold cereal brands that have no trans fat, little or no added sugar, and list a whole grain as a first ingredient.
- Top your cereal with fruits like bananas, berries, or peaches.
- Mix fruit and granola into low-fat yogurt.
- Pack breakfast if you're running late, like fruit, yogurt, whole grain bagel, or hard-boiled egg.
- Avoid pastries and sugary cereals; the energy they give won't last long.
Break bad habits like skipping breakfast, eating on the run, grabbing packaged food for a meal, and eating processed junk loaded with fat and sugar.
Here is a quick formula for delicious breakfast smoothies that include a serving from four major food groups.
Exercise feels good to help your body wake up with some stretching and a bit of physical activity, before putting food in your mouth.
Kids who skip breakfast make more mistakes on their schoolwork and also have difficulty memorizing things.
Pancakes are a good breakfast for a healthy eater if you take a few steps to be sure your pancakes provide you with good fuel for the day ahead.
An egg can be just what you need to start your day right: excellent source of protein, essential amino acids, plus vitamins and nutrients.
Hot cereal warms you from the inside out, so it's a great way to start a cold day off healthy.
Waffles can be a great way to start your day by choosing whole-grains options and using fresh fruit.
Yogurt provides a balance of carbs and protein to maintain a steady flow of energy. Yogurt is high in calcium and has live cultures that contain probiotics, which are helpful for digestion and immunity.