Author Topic: The Morning Meal.. Y it's 2 Important  (Read 1422 times)

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The Morning Meal.. Y it's 2 Important
« on: August 03, 2006, 04:25:22 AM »
The Morning Meal

Why itís so important to include breakfast in your daily A.M. routine.

Breakfast is the most important meal of the day: itís a saying weíve heard hundreds of times, but thereís good reason.

With familiesí increasingly busy and hectic schedules it can be hard to make sure your kids sit down and have the morning meal, and a recent study has shown how skipping that bowl of cereal or passing on a cup of yogurt can have some serious health consequences for your child.

The study out of the United States showed that teenage girls who eat breakfast every day tend to maintain a healthier weight than those who didnít. Approximately one in three adolescent girls south of the border are overweight.

Toronto-based registered dietician Cassandra Reid said that breakfast is very important because it not only gets your metabolism going, it also kick starts the brain. So kids who munch on some good high fibre cereal, or enjoy a bowl of cottage cheese and fruit, will not only maintain their healthy weight, theyíll likely perform better at school.

"It's really your metabolism and keeping that intact, and not putting yourself into starvation mode and slowing it down which can cause the weight gain because you're not metabolizing things as quickly," she tells

ďYou'll find you end up eating more food, but ... those that eat breakfast are in a healthier weight zone, and it's not that you're eating more, it's what you're eating."

Itís always good to have a variety of healthy foods included in each meal and there are three elements Reid suggests should be included in your teenís morning munchies:

This food group includes your meats, chicken, fish, nuts and seeds, low fat dairy products, eggs, tofu and lentils and legumes. So when it comes to planning your breakfast, an omelette, yogurt, cereal with milk, or some peanut butter on whole-wheat toast are great options.

"A dairy source is a great way to start your day because it has a good balance of protein," Reid explained.

Protein in the morning can influence how much your child may eat a little later in the day, and can help to keep your appetite in check.

"You're getting that protein source that's absorbed a little more slowly so maybe they don't get as hungry at lunch," she said. "If you can't get your kids to eat anything, at least if they have a yogurt ... that takes two seconds, you can eat it as you're walking out the door."

Cottage cheese is one of the best breakfast sources of protein.


The brighter the better, Reid says. Fruits are a good way for your teen to get their macro and micronutrients

There are a number of quick and easy options, including frozen berries, which you could add to some cottage cheese or yogurt, or some canned fruit.


Carbs are an important part of breakfast because they are the brainís favourite source of energy, Reid said.

While some white breads are fortified, whole grain products are preferable. French toast is a great way for your teen to get their morning dose.

"You're combining egg and carbohydrate together ... you're getting the protein in there," she explained.

And to finish it off, add some berries on top.

Here are some other good breakfast tips:

"Fast easy ideas would be peanut butter sandwich, you can make that the night before, and a banana, cottage cheese and even canned mandarin oranges," Reid suggests.

Hard-boiled eggs can be prepared in advance. An omelette with multi-coloured peppers and a piece of toast is also a great way to start the day.

Chocolate milk is another option, although Reid suggests making it yourself, using half the recommended powder or syrup.

And a good high-fibre cereal and a glass of orange juice can do the trick too

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