Making Breakfast Count – pt2

Posted on March 12, 2010. Filed under: Healthy Living | Tags: , , |

Blueberry Streusel Muffins
Image by norwichnuts via Flickr

No Time for Breakfast?

How do you make time in the morning for a well rounded breakfast when you have to get your kids up, get yourself ready for work, and get everyone out the door on time? Sounds like it may be an impossible task, but there are many ways to offset this problem.  Purchasing foods that can be eaten on the go, getting up an extra 15 minutes earlier in the morning, and planning ahead are a few ways to integrate breakfast intro your morning routine.

Cereal bars, yogurts, muffins are all perfect for eating in the car, on the bus, or as you walk to school or work. If eating on your way to you daily responsibilities is not an option for you, getting up an extra 15 minutes early in the morning can ensure you have time to eat a bowl of cereal, make scrambled eggs, or prepare and eat almost any other breakfast food before heading out. Lastly, just as you would make your lunch for the next day or set aside your clothes for work or school, planning breakfast the night before can really help save precious time.  For example, it’s as simple as setting out the box of cereal with the bowls and spoons the night before, which not only gives you one less thing to take care of in the morning, but it also serves as a reminder to eat breakfast.

The great thing about many breakfast foods, as compared to foods typically for lunch or dinner, is most are fortified with vitamins and minerals and are quick and easy to make.  While we have said breakfast is the most important meal, simply eating a doughnut or having a cup of coffee is not going to be beneficial.

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Variety, Moderation and Balance

Posted on July 20, 2009. Filed under: Health & Wellness | Tags: , , , |

USDA Food Pyramid
Image via Wikipedia

Following the Food Guide Pyramid is a great way to ensure you are eating the right foods in the right amounts. The amount of food needed from each group depends on how much physical activity an individual takes part in everyday. The more active you are, the more fuel your body will need, and the opposite if you lead a sedentary life.

The food guide pyramid has 5 major groups: Grains, Fruits, Vegetables, Meat and Beans, and Dairy. Each group plays a vital role in our overall health, the way we feel day to day, and how much energy we have.

Choosing a variety of foods from each group is the first step. For example, while fruits and vegetables are very healthy, each kind offers a different combination of vitamins and minerals. So try not to choose the same fruits and vegetables every day…shake it up a bit!

The second step to eating healthy is to eat in moderation. Eating when our bodies do not really require food can easily lead to overeating, weight gain, and other health problems. Take a look at the size of the portion on your plate. Eating smaller portions and limiting processed and fast foods are great ways to eat in moderation.

Did you know that eating foods high in sugar and sodium as well as drinking alcoholic beverages can have negative affects on your body (and diet)?  These foods and beverages should be limited to less that 15% of your daily total calories. For example, the guideline has been set that individuals only need about ¼ teaspoon a day of salt, but a majority of us get 8 times that amount!

Eating a well balanced diet is also a key component to staying healthy. Much like variety, balance is choosing different foods from each group on a daily basis. Eating fewer calories than you burn throughout the day, increases your chance for weight loss. So, when you consume more calories than you burn, then it is possible to gain weight.

Successful dieting and weight management comes from eating a variety of foods from each of the 5 food groups and balancing food intake with physical exercise.

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