The Most Important Meal of the Day
I found this great article from Harvard Health Publications on the importance of eating breakfast and how it can improve your health.
Many people assume that skipping meals will help them lose weight. It’s not true, particularly if the missed meal is breakfast. For example, a study of 16,452 American adults found that breakfast eaters were leaner than breakfast skippers — and people who ate cereal for breakfast were leaner than those who ate meat or eggs. A study of 2,831 young adults agreed, finding that people who ate breakfast regularly were only half as likely to be obese as those who usually skipped it. And a smaller Massachusetts study reported that skipping breakfast was associated with a fourfold increase in the risk of obesity. Not surprisingly, eating breakfast at home was more beneficial than eating out.
Cereal: The heart of the matter
Cereal is the key to a healthful breakfast, but only if you choose the right one. Unfortunately, most cereals are made from refined grains and many are laced with extra sugar. Despite this, many cereals tout their health benefits. Don’t be misled by bold print that boasts about vitamins, minerals, or even whole grains. You should focus on two criteria: fiber content and personal preference. Look for a cereal that provides at least 6 grams of fiber per portion; 10–12 grams would be even better, but you’ll still need lots of fruits, vegetables, nuts, and seeds later in the day to meet your target of 25–30 grams.
Beverages:
You need milk on your cereal, and a glass of low- or nonfat milk is also fine for breakfast. Citrus fruits and juices will add vitamin C and other nutrients. Men who take certain medications, including some cholesterol-lowering statins and various antihypertensives, should choose orange juice rather than grapefruit juice, which can boost the blood levels of some drugs. Coffee or tea? Your preference rules. Caffeinated beverages are perfectly okay unless you experience unpleasant side effects such as heartburn, palpitations, or headaches.
Other grains:
Bread and toast are American breakfast traditions. If you like them, choose whole wheat or pumpernickel bread, which have a low glycemic index. Bran muffins are tricky; some are high in fat, and most provide only a few grams of fiber. Bagels are low in fat (unless you cover them with cream cheese) but very low in fiber. All in all, there’s nothing wrong with any of these baked goods — unless they displace your breakfast cereal.
Fruits:
The best diets include at least two to four portions of fruit a day. Breakfast presents a great opportunity to take the first step toward that goal. Pick the fruits you like best; there are no bad choices.
Not recommended:
There is room for debate about eggs but little debate about some of the other foods Americans eat for breakfast. Doughnuts, croissants, waffles, and fried potatoes have too much fat. Processed meats, including bacon, ham, and sausage, have too much fat and salt. And the McBreakfasts at your nearby fast-food drive-in have too much of everything (except, of course, fiber).
Freddy and I personally LOVE eating and making breakfast!
What's your favorite meal of the day ?
Posted by Linette at 9:26 AM
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