Tips No : 36

BREAKFAST OF CHAMPIONS

Start your day right by eating a healthy breakfast. Here are tips on making the first meal of the day worth getting out of bed for.

Breakfast is the most important, and most neglected, meal of the day. Almost half of young adults skip it and more than 10 percent report rarely eating it. So lets take a look at all the bonuses of being a regular breakfast eater.

1. Nutrition to the max Research has shown that people who eat breakfast are more likely to eat more dietary fibre and loess fat, achieve the recommended dietary intake of essentials vitamins and minerals, and have better eating habits than breakfast skippers.
2. A weight off your mind Those who eat breakfast are more likely to be in the healthy weight range, while missing it has been link to being overweight. This is partly due to the reduced likelihood of munching on high kilojoule snacks through the morning.
3. Strong, healthy teeth A new study shows that children who don’t eat breakfast have an increased risk of caries. The reason for this could be that the tooth protector nutrients, calcium and protein, found in such breakfast foods as cereal and milk, may decrease the likelihood of cavities.
4. Energy to get up and go Breakfast is vital to ‘break the fast’ from overnight sleep and give you fuel to get going. A healthy breakfast can provide a sustained release of energy by regulating blood sugar and reducing fatigue.
5. Mind boost A breakfast with an adequate carbohydrate content is associated with a more positive mood. Children concentrate better and may be more receptive to learning.

THE GOOD BREAKFAST HABIT
How do you encourage your family to make a healthy breakfast a daily event?

• Avoid the mundane. Go for plenty of variety.
• Shift the location. Walk to your local café, or meet with friends after a Pilates class.
• Treat them to extras such as blueberries, custard-style yogurt and banana bread.
• Store long-life options, such as fruit snack packs, grain and fruit bars, and cereal.

BREAKFAST CHECKLIST

• Fill up on fibre by including wholegrain cereals and breads, and fruit breads.
• Turn up the heat with oats, which contain a special cholesterol-lowering, soluble fibre.
• Bone up on calcium, but keep fat down with low-fat milk, fortified soy drink, fat-free yogurt.
• Add canned fruit, such as peaches, to help lower the glyceamic index.
• Feel good with a dose of omega-3 fatty acids, to be found in sardines and enriched eggs, bread, spreads and dairy.
• Sprinkle nuts, seeds and dried fruit for added phytonutrients.

TEMPTING MENU SUGGESTIONS

• Buttermilk pancakes with yogurt.
• Mixed berry smoothies.
• Layers of fruit puree, natural yogurt, drizzled honey and toasted pistachios.
• Poached eggs, spinach, grilled tomato or sautéed mushrooms on sourdough toast.
• Baked beans with shaved parmesan on an English-style grain muffin.