The American Dietetic Association says breakfast is the most important meal of the day.
Despite the healthful benefits, breakfast may be the meal that is most often neglected or skipped. Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day, according to the food and nutrition experts at the American Dietetic Association.
Forty years of breakfast related studies show that jump starting the day with breakfast benefits everyone -- children, teens and adults. "Eating breakfast is very important for the brain and the body first thing in the morning", said Los Angeles registered dietitian Gail Frank, spokesperson for the American Dietetic Association. "Breakfast skippers often feel tired, restless or irritable in the morning."
Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar, after eight to 12 hours without a meal or snack. Glucose is essential for the brain and is the main energy source. Blood glucose also helps fuel the muscles needed for physical activity throughout the day.
"Breakfast is also very important for weight loss and weight management," Frank said. "You 'break the fast' of not eating for the past eight to 12 hours. It helps curb your hunger and prevent binge eating later in the day. Breakfast is important to manage your weight and potentially lose weight by eating less calories throughout the day."
During National Nutrition Month and all year long, the American Dietetic Association suggests simple ideas to help add breakfast to your daily eating plan.
- Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt
- Whole-grain waffles topped with peanut butter, fruit or ricotta cheese
- A whole-wheat pita stuffed with sliced hard-cooked eggs
- 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 (milk, fruit and teaspoon of bran, whirled in a blender)
- Vegetable omelet with a bran muffin and orange juice
If your taste buds just do not crave breakfast foods in the morning, try:
- Lean ham on a toasted English muffin and vegetable juice
- Cheese pizza and orange juice
- Grilled vegetables mixed with beans and cilantro topped with cheese
- Heated leftover rice with chopped apples, nuts and cinnamon and fruit juice
With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation's largest organization of food and nutrition professionals. The ADA serves the public by promoting optimal nutrition and well-being.