SOME BREAKFAST CHOICES WITH HIGH NUTRITIONALVALUE:
» Whole grain cereal, skim or low-fat milk and fruit
» Oatmeal, fruit and skim or 1-percent milk
» Whole grain toast with peanut butter, skim or 1-percent milk and fruit
» Whole grain toast, egg or egg beaters, skim or 1-percent milk and fruit
» Light yogurt with fruit
» Fresh fruit, cheese stick or low-fat cheese or low-fat cottage cheese
» Small bagel with peanut butter and jelly, skim or one-percent milk
About 40 percent of children don't eat breakfast regularly, said Dr. Keith Ayoob, former spokesman for the American Dietetic Association. Studies have shown that such a habit might cause physical, social and emotional problems.
Upon waking from sleep each morning, your body has been fasting, or going without food, during the sleeping hours. The word "breakfast" implies breaking a fast. Eating breakfast provides calories (energy) to your body and brain to function at top levels.
Continuing the fast by skipping breakfast can lead to adverse short- and long-term effects. Children who forego breakfast have poor concentration and lack the ability to learn complex concepts. In contrast, studies have shown that children who eat breakfast achieve higher test scores, tend to participate in class more often and have less disciplinary problems.
Your metabolism, the sum of chemical reactions in your body that create energy, also is affected by the first meal of the day.
"Children who skip breakfast lower their metabolic rate," said Licking Memorial Hospital dietitian Annmarie Thacker. "They also typically overeat later in the day, compounding the problem as they head toward obesity."
In addition, make sure you fuel your body with healthy foods for breakfast. Doughnuts and toaster pastries might provide a lot of calories from fat and sugar, but they offer very few nutrients. Your body and brain not only need energy, but also many nutrients to function properly.