In the spirit of National School Breakfast Week (ending March 12th), we are posting a 3 part series on “Starting the Day with Breakfast”. After all, breakfast is the most important meal of the day! But why (you ask)? Well, we will let Lauren Headrick, our BHC project Intern and nutrition student provide you with the details!
Part 1 – Making Breakfast Count
On any given weekday morning, the sound of alarm clocks, showers, and parents hurrying their kids out the door can be heard all over the city. One sound that is often not heard enough is the sizzle of cooking food or the clank of breakfast dishes. While many have heard that
breakfast is the most important meal of the day, a large percentage of school age children are still skipping this early day meal.
Beginning the day with a healthy breakfast not only feeds the brain and body, but it can also help curb cravings throughout the day and promote weight loss. Many breakfast foods are designed specifically to fuel the body with the nutrients it needs to get the day started. Whole grains and fiber found in cereals, bagels, and breakfast breads are perfect for waking up the brain. Studies have shown that students that start the day with breakfast perform better on standardized tests and are more attentive in school. Also, by not skipping a meal first thing in the morning, youth and adults alike are less likely to binge eat or snack excessively throughout the day. As we are sleeping, the body is undergoing many processes of repair and prepares us for the next day, which leaves our gas tank on empty when we wake up.
It has been shown that individuals who start the day with a well balanced breakfast not only snack and eat less throughout the day, but they also tend to naturally make healthier food choices at other meals. Jump starting your metabolism first thing in the morning by consistently eating a healthy breakfast has also been shown to promote weight loss and aides in maintaining a healthy weight. When comparing two individuals on a diet and exercise program, those who ate breakfast everyday had more success in losing weight and keeping the weight off for 6 months or more than those who skipped it all together.
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Knowing how important breakfast is to starting the day off on the right foot, however, is just the beginning.
When you are looking to reduce your intake of fatty foods, small changes or substitutions in your recipes or your eating habits can prove beneficial to your health. For instance, egg whites are a substitute for the whole egg, or egg yolk. Perhaps a baked potato instead of french fries (as long as you watch what toppings you add to the top of the potato).
The American Heart Association offers a list of ‘Smart Substitutions’. Check them out here>>Read Full Post | Make a Comment ( None so far )
Recognizing hunger and fullness cues is a skill that can be learned.
Ever notice a growl coming from your middle? Or maybe just an empty feeling in your stomach?
When you are very hungry, meaning your body is in need of fuel…some may experience headache, an upset stomach or even fatigue. When the body signals its hungry, be sure to feed it.
Learn your hunger and fullness cues; they are as individual as your personality. Then eat when you are hungry and stop when you are full. Then you will never have to say, “I ate so much I made myself sick!”Read Full Post | Make a Comment ( None so far )
Learn more about the Building a Healthy Community Childhood Obesity Prevention project during a special breakfast event.
Saturday May 2, 2009
Gateway Town Center
5008 Norwood Avenue (inside the mall)
$15.00 per person
Reserve your ticket at http://www.waronpoverty.org, purchase by calling 904.766.7275Read Full Post | Make a Comment ( None so far )