Don’t Forget About Breakfast
Don’t Forget About Breakfast
According to a poll by ABC News, nearly four in 10 adults skip breakfast- THE most important meal of the day. Cars cannot run on empty so why is your body any different? Fuel early for brain power and for jump-starting your fuel tanks, which will enhance your fitness, sports and/or job performance. Remember, breakfast does not have to be BIG nor does it have to be “typical” breakfast food. As long as your breakfast consists of a balance of wholesome carbohydrates, lean proteins, and healthy fats, then you are on the right track. Dieters too can enjoy breakfast without sabotaging their “diets.” Breakfast curbs evening appetite so dieters can eat lighter at night. So, start your “diet” at dinner- not at breakfast.
My favorite breakfast and snack (and even sometimes dinner) is cereal. Here is a list of nutrient-dense cereals and the sugary ones.
A+
For: Cereals that are very low in sugar and fat, but high in fiber.
Try: Fiber One, All Bran, Shredded Wheat, Kashi Good Friends
A
For: Cereals with very low sugar and fat and some fiber.
Try: Cheerios, Total, Wheaties, Crispix, Rice Krispies, Special K
B
For: Cereals that are high in fiber and low in fat.
Try: Complete Oat Bran Flakes, Frosted Mini Wheats (my favorite), Grape Nuts, Raisin Bran (another favorite)
C and D
For: Cereals with more than 3 grams of fat (remember, a low-fat food has 3 grams of fat or less)
Try: Cinnamon Toast Crunch, Raisin Nut Bran, Cracklin’ Oat Bran, Banana Nut Crunch
*To cut down on the fat, mix with an A+, A, or B cereal- (Rx- everything in moderation).
F
For: Cereals that are low in fiber and high in fat and/or sugar.
Beware: Cocoa Puffs, Frosted Flakes, Fruity Pebbles, Honey Comb (was my favorite as a kid…), Reese’s Puffs (healthier choice would be natural peanut butter mixed in oatmeal)
Chrissy Barth
MS RDN RYT
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Don’t Forget About Breakfast
According to a poll by ABC News, nearly four in 10 adults skip breakfast- THE most important meal of the day. Cars cannot run on empty so why is your body any different? Fuel early for brain power and for jump-starting your fuel tanks, which will enhance your fitness, sports and/or job performance. Remember, breakfast does not have to be BIG nor does it have to be “typical” breakfast food. As long as your breakfast consists of a balance of wholesome carbohydrates, lean proteins, and healthy fats, then you are on the right track. Dieters too can enjoy breakfast without sabotaging their “diets.” Breakfast curbs evening appetite so dieters can eat lighter at night. So, start your “diet” at dinner- not at breakfast.
My favorite breakfast and snack (and even sometimes dinner) is cereal. Here is a list of nutrient-dense cereals and the sugary ones.
A+
For: Cereals that are very low in sugar and fat, but high in fiber.
Try: Fiber One, All Bran, Shredded Wheat, Kashi Good Friends
A
For: Cereals with very low sugar and fat and some fiber.
Try: Cheerios, Total, Wheaties, Crispix, Rice Krispies, Special K
B
For: Cereals that are high in fiber and low in fat.
Try: Complete Oat Bran Flakes, Frosted Mini Wheats (my favorite), Grape Nuts, Raisin Bran (another favorite)
C and D
For: Cereals with more than 3 grams of fat (remember, a low-fat food has 3 grams of fat or less)
Try: Cinnamon Toast Crunch, Raisin Nut Bran, Cracklin’ Oat Bran, Banana Nut Crunch
*To cut down on the fat, mix with an A+, A, or B cereal- (Rx- everything in moderation).
F
For: Cereals that are low in fiber and high in fat and/or sugar.
Beware: Cocoa Puffs, Frosted Flakes, Fruity Pebbles, Honey Comb (was my favorite as a kid…), Reese’s Puffs (healthier choice would be natural peanut butter mixed in oatmeal)
