A BETTER BREAKFAST, A BETTER YOU NATIONAL NUTRITION MONTH PMC CLINICAL DIETETICS DEPARTMENT MARCH 26 TH, 2015

MOST IMPORTANT MEAL OF THE DAY! Breakfast gives you energy to start the day Your brain and body suffers for the entire day when you skip breakfast Research shows that breaking an overnight fast with a balanced meal leads to good overall health and well-being Eating a smart breakfast can help improve work performance, behavior, and foster a healthy weight

OVERCOMING BREAKFAST EXCUSES “I’m not hungry in the morning” Start the day with a cup of 100% fruit juice or a piece of whole wheat toast Eat a mid-morning snack: hard-boiled egg, low-fat or fat- free milk or yogurt, low-fat string cheese, or whole wheat bagel “I don’t have enough time in the morning” Stock your kitchen with easy-to-prepare foods: breakfast cereal, oatmeal, small bagels, whole grain toaster waffles, yogurt, and fresh fruit “I don’t like breakfast foods” Breakfast can be any food your enjoy! Lean sandwich meats, bowl of soup, avocado's, rice and beans, or leftovers are all nutritious!

START OUT WITH POWERFUL PROTEIN Protein helps children and adults go strong and stay focused until lunch Go lean with.. A slice or two of Canadian Bacon An egg A slice of deli meat or cheese A container of low-fat yogurt or peanut butter on toast Microwave a quesadilla on wheat tortilla with black beans Enjoy a tofu scramble with chopped veggies and grated mozzarella cheese

Whole grains provide us with extra nutrition Whole grains have more fiber and nutrients They tend to digest more slowly for longer lasting energy Try.. Whole grain cereals Oatmeal Whole grain breads, muffins, waffles, pancakes or rolls ADD IN WHOLE GRAINS

GET FRESH WITH FRUITS & VEGGIES Go with fresh fruit: Bananas Kiwi Pears Apples Mangoes Grapefruit Seasonal fruits Frozen fruits Canned fruits (less) Add chopped vegetables to an omelet Enjoy a refreshing glass of vegetable juice

MAKE IT PART OF YOUR ROUTINE Get organized the night before Make a breakfast plan while you clean up dinner Set the the table with bowls and spoons for cereal Prepare muffin or waffle mix so it is all ready to cook in the morning Pack your breakfast to go Plan a nutritious option to eat in the car or bus Grab a banana, a bag of trail mix or a carton of low-fat milk Check out breakfast options at your office café

Blend a smoothie with low-fat milk instead of water, add frozen strawberries or a banana Stuff a whole wheat pita with a slice of lunch meat, hard-boiled egg and low-fat shredded cheese Spread a flour tortilla with peanut butter or almond butter and add a whole banana Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries POINTERS TO A BETTER BREAKFAST

For added fiber, use half whole- wheat flour An equal amount of unsweetened applesauce for oil cuts about 50 calories a muffin If you can sit for a few minutes in the morning, try fruit with low-fat yogurt or cottage cheese If you like cereal bars, look for brands with 3 or 4 grams of fiber per serving Fiber makes you feel satisfied longer and can help control cholesterol and boost digestive health POINTERS FOR A BETTER BREAKFAST

RESEARCH “Breakfast has long been considered the most important meal of the day, and recent research has reaffirmed its nutritional benefits, as well as other positive outcomes, including feelings of well-being immediately after consumption and longer-term improvements in overall diet quality.” –The Benefits of Breakfast: Defining Breakfast and its Role in Health, Journal of the Academy of Nutrition and Dietetics, December 2014