Wake Up and Smell the Nutrients - Start Your Day with Breakfast
Take this quiz and see if you know the basics!
1. Fill in the blank: Having breakfast every morning _____ your metabolism.
a. Kick starts b. Stalls c. Unhinges d. Does not affect
True or False? If you are trying to lose weight, you should skip breakfast in order to reduce the total number of calories you consume in a day.
a. True b. False
3. Which of the following items is not usually part of a healthy breakfast?
a. Oatmeal b. Skim milk c. Fresh fruit d. Coffee cake
Answers: a, b, d.
Look up one of your favorite breakfast restaurants online. How many calories does your typical breakfast at that restaurant contain?
Which choices will you make next time, keeping calories, fat and fiber in mind?
Do It Yourself:
Choose from these items to make a healthy breakfast. Three food groups is optimal for breakfast: e.g.: fruit, dairy, whole grain.
- English muffin
- Whole grain toast
- Whole grain cereal, unsweetened
- Fresh fruit
- Canned or frozen fruit without added sugar
- Skim milk
- Low-fat yogurt, low in sugar
- Egg whites
- Nuts, nut butter
- Coffee with skim milk
- Tea, unsweetened
Make half your plate fruit. For other meals you should make half your plate fruits and vegetables.
For meal plan examples, visit: http://www.choosemyplate.gov/downloads/Sample_Menus-2000Cals-DG2010.pdf
The fastest breakfast on the go? A smoothie - blend frozen fruit with skim milk and a little oatmeal and you can sip your breakfast on the way to work.
For breakfast ideas, visit foodandhealth.com and click on “Recipes” at the top of the page. Click on “Breakfast” for easy-to-make recipes that are high in fiber, low in sodium and light in calories.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.