To Your Health-Sept. 11, 2008

Breakfast still most important meal of day

By Dr. Terry Shlimbaum
   Your mother may have told you that breakfast is the most important mealof the day.
   Yet many of us choose to disregard our mother’s words of wisdom and skip breakfast altogether.
   People have different reasons for skipping breakfast. Some skip breakfast because they think it will help them lose weight by saving the extra calories, and others just want a few extra minutes of sleep in the morning.
   Studies have shown skipping meals such as breakfast actually can cause weight gain than weight loss. People who choose to skip breakfast tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger.
   Several studies suggest people tend to accumulate more body fat when they eat fewer larger meals than when they eat the same number of calories in smaller, more frequent meals.
   Eating a nutritious breakfast will help your brain and body refuel andbe more efficient in all that you do. People who eat a healthy breakfast are more likely to, consume more vitamins and minerals and less fat and cholesterol during the day, control their weight, have more strength and endurance and have lower cholesterol.
   Choosing breakfast foods that have whole grains, fiber, and protein and are low in added sugar can help boost a person’s concentration and memory. Some examples include whole-grain cereals, brown rice, whole-grain breads andmuffins, fruits, vegetables, low-fat or nonfat dairy products, lean meats, eggs, seeds and nuts.
   With back to school time just around the corner, it is important to start your kid’s day with a nutritious breakfast. Research has shown that kids who eat breakfast tend to keep their weight under control, have lower blood cholesterol levels and fewer absences from school.
   Although it would be great to serve a whole grain waffle, fresh fruit and low-fat milk each morning for breakfast, we often find ourselves with not enough time in the morning. Try to stock your kitchen with fresh fruit, individual boxes of cereal, yogurt or smoothies or trail mix on the days you just need a grab and go option.
   Try to stay away from donuts and pastries, which are high in fat and calories and do not have the same nutritional value as a bowl of oatmeal or cup of low-fat yogurt.
   So when you wake up tomorrow morning, don’t rush out the door beforefueling up with a healthy breakfast.