Breakfast Not Optional!

What’s your excuse for not eating breakfast?

•  “No time?” How much time does it take to eat a bowl of cereal? Make toast and eat it on your way to work. Make your breakfast the night before. Making time for breakfast is making time to be healthy.

•  “Not hungry?” To get started, don’t eat anything after an early supper. Finish supper by 6:30 p.m.

•  “Might gain weight?” Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer. You’ll be eating food when you can best burn the calories. You’ll feel great. Eat breakfast.

•  You “don’t like breakfast foods?” You don’t have to eat traditional breakfast foods. You can eat leftovers, or a sandwich. Any healthy food is fine. Caffeine may mask hunger.

•  You “don’t like eating breakfast?” It is in your best interest to eat breakfast. Take the step. Do the right thing. Eat breakfast. 

Simple, easy ways to add Breakfast:

•  Start Small. If your not a breakfast eater, begin with whole wheat toast and/or a piece of fruit. In a few days, add more food.

•  Choose Fruit for Breakfast. Fruit gives you fiber. Fresh fruit is the best choice. There are many to choose from: oranges, grapefruits, apples, bananas, grapes, kiwis, mangos, melons, berries. Eat two servings of fruit every morning. Canned fruit packed in juice is also a good choice. Add dried fruit to your cereal.

•  Eat High Fiber Hot Cereal. Hot cereal is the best choice, but there are several brands of cold cereal on the market that are high in fiber and low in sugar. Oatmeal is a favorite hot cereal. Try a seven grain cereal and experiment with different grains such as millet, brown rice, quinoa, corn grits for a variety. Try cooking grains in a crock pot overnight and it’s already the next morning. Or cook up a large batch and re-heat the next day. Make your own granola. Add a high fiber cereal to your favorite low fiber cereal. Gradually increase the amount of the high fiber cereal and decrease the amount of the low fiber cereal. For example, if you like cornflakes, add Wheat Chex to the cornflakes. Each morning add a little more Wheat Chex and a little less Cornflakes.

•  Choose Whole Grain Bread. Eat two slices of toast in the morning or a whole grain bagel. Spread with fruit spread or applesauce or your favorite nut butter.

•  Make Healthy Pancakes or Waffles. Have you ever considered topping your pancakes or waffles with fruit?

•  Instead of scramble eggs try scrambled tofu. You’re in for a great surprise.

•  The sky’s the limit. The only limitation is your imagination. Make it a priority. Eat breakfast.

CHOOSE:

High fiber, ready to eat cereals and whole grain breads.

--Choose a cereal with at least 3-5 grams of fiber per serving.

--Choose cereal that have 5 grams or less of sugar per serving.

Remember 4 grams of sugar=1 teaspoon.

--Choose bread with at least 2 grams of dietary fiber per slice.

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