BREAKFAST.
Many times we were told since elementary school: Start the day with a good breakfast! But while eating breakfast seems to work well for kids, it’s less clear if it’s just as important for adults.
While several studies have suggested that skipping breakfast can cause fatigue and confusion, some experts say the evidence isn’t convincing. Studies on human performance indicate that people who regularly skip breakfast may experience a drop in energy when they eat it. Dr. Arthur Frank, MD, medical director of the Obesity Management Program at The George Washington University Hospital in Washington DC, isn’t opposed to eating breakfast—”you shouldn’t feel compelled to eat it,” he says. “Follow the lead of your body.”
Of course, if you often feel tired as the day goes on, skipping breakfast could make the problem worse, says Wahida Karmally, DrPH, RD, CDE, director of nutrition at the Irving Center for Clinical Research at University Medical Center. of Columbia. . She recommends starting the day with a breakfast rich in complex carbohydrates combined with whole grains and protein with low-fat or fat-free milk and fresh fruit, for example, or whole-grain toast topped with low-fat cheese.
We recommend adding one of USANA’s Macro-Optimizers to your breakfast. They contain complex carbohydrates, dietary fiber for added energy, soy protein, and potassium in the right proportions, with a low glycemic index of 23. You can read more about macronutrients in one of the sections below. Children who eat breakfast are more likely to have better concentration, problem-solving skills, and hand-eye coordination.
The Minnesota State Breakfast Study showed that “students who ate breakfast before school started had an overall increase in math and reading scores, increased student attention, reduced nurse visits, and increased parent behaviors.” students”.
Eating only sugary foods can cause your child to have erratic energy levels, actually raising their blood sugar levels, which can lead to type 2 diabetes. Eating a balanced breakfast will help them get going and keep their energy up until the evening. lunch time.
A healthy breakfast doesn’t have to take a long time. Stick to the basics and serve simple foods that are nutritious and quick in the morning. For ideas, here are ten tips on nutritious ways to start your day.
Ten tips for a healthier breakfast.
1. Oatmeal in a flash
Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oats that are not pre-sweetened. Sweeten it with grapes or fresh fruit.
2. Milkshake Madness
Blend frozen fruit (bananas and berries are great), low-fat or fat-free milk, and 100% fruit juice for a quick and tasty breakfast smoothie packed with nutrients.
3. Choose 100% whole grains
100% whole grain cereals that contain fiber, served with low-fat or fat-free milk, are a healthier alternative to sugary cereals. Whole wheat muffins with mashed banana are also easy and tasty.
4. Exactly!
Boil, scramble or poach eggs and serve them on whole wheat toast, they’re packed with nutrition and in appropriate portions, they’re great for kids.
5. Toaster Treats
Frozen whole wheat waffles take almost no time to prepare. Top them with berries, low-sugar applesauce, or sliced bananas instead of syrup.
6. Go crazy!
Spreading peanut or almond butter on whole wheat toast is great for protein and fiber.
7. Get fruity!
A fresh cut fruit with a dollop of low-fat or fat-free yogurt is a great way to start the day. Apples contain fiber and bananas contain potassium.
8. Try fruit spreads.
Instead of butter or margarine on toast, try fruit spreads, fruit butters, or even sliced bananas or strawberries.
9. Classic Bagels
Try a whole wheat or sunflower seed bagel with low-fat cream cheese or peanut butter.
10. Breakfast to go
Don’t have time for breakfast at home? Keep on hand mini whole-grain bagels or muffins or USANA nutrition bars (Fibergy Lemon Ice Cream Bar, Oatmeal Raisin or Peanut Crunch Nutrition Bars).
