Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
Most important meal of the day? It might seem like a childish
question but breakfast is an incredibly important meal of
the day, no matter what your age. Many mental and physical
benefits of a healthy breakfast have been shown for youth as
well as adults.
Energy.
Eating the first meal of the day gives the body energy and
jump-starts the metabolism. While some “breakfast foods”
like donuts and rolls are high in sugar, the best breakfast
foods are high in important nutrients like vitamins,
minerals and fiber and low in added sugar and fat.
A healthy start to the entire day.
By choosing foods high in nutrients for the first meal of
the day, you are more likely to consume the recommended
vitamins and minerals for the entire day. Those who skip
breakfast are also more likely to skip fruits and vegetables
during the day.
Better grades.
Kids who eat breakfast typically get better grades in
school. Although eating a healthy breakfast is not the only
way to earn good grades, other benefits associated with
breakfast include better behavior, improved self-esteem and
fewer missed days of school.
Improved concentration.
A healthy breakfast for adults and children helps with brain
function, especially memory and recall.
Healthy weight.
People who skip breakfast tend to weigh more than those who
don’t. There is an old myth that if you skip breakfast,
you’re eating less food during the day. This is usually not
true since people who skip breakfast don’t tend to make
healthy food choices when they are very hungry later in the
day.
A common reason people give for skipping breakfast is not having
enough time in the morning. If that is your reason for not
eating breakfast, make a game plan to fit it in! Getting up
fifteen minutes earlier in the morning could be all the time
you need to eat this important meal. Even if getting up
earlier is not an option, there are additional ideas for
making sure you have a morning meal.
Keep it simple. Although the term “breakfast foods” might bring images of bacon,
eggs, toast, biscuits and gravy, cereal and donuts,
“breakfast foods” can be any kinds of foods. Breakfast could
even include vegetables. To start the day right, make a goal
of eating from at least three of the five food groups:
fruits, vegetables, whole-grains, lean protein and low-fat
dairy. Following the guideline of at least three food
groups for breakfast shows why a bowl of cereal, topped with
milk and fruit does fit into the definition of a good
breakfast. Although that is a simple example, breakfast
foods can be so much more than a bowl of cereal. Try some …
·Wholegrain muffins with shredded vegetables or chopped fruit
·Smoothies made with yogurt, fruit and vegetables
·Egg sandwich with lean meat and a side of fruit
·Leftovers out of the refrigerator
·Whole-grain toast, peanut butter and sliced fruit
·
Trail mix made with cereal, popcorn, pumpkin seeds, nuts and
dried fruit
·
When eating out, consider ordering one or two of the
following options: whole grain waffles or whole grain bagel,
fresh fruit, omelet with vegetables or scrambled eggs, lean
ham or Canadian bacon
Plan Ahead. Take a few minutes to prepare breakfast the evening before. Better
yet, let your slow cooker do the work during the night and
wake up to a warm breakfast. This is an easy wintertime
breakfast because that can be tailored to your taste. Add
your favorite fruits to this easy recipe.
Steel Cut Oats in the Slow Cooker
Ingredients:
·1 cup steel cut oats (since this recipe will cook all night in the
slow cooker, do not substitute quick cooking or old
fashioned oats. The steel cut oatmeal is not cut as small as
those other options)
·2 cups water
·1 large apple, washed, cored and chopped into small pieces
·½ cup dried fruit (like raisins, cranberries, etc.)
·1 teaspoon cinnamon
·2 Tablespoons sweetener like maple syrup, honey or brown sugar
·½ cup chopped nuts like walnuts (optional)
Instructions:
Spray slow cooker with cooking spray. Place all ingredients in
crock. Cover and cook on LOW for six-to-eight hours. The
edges might be slightly crusty in the morning. Some people
love the edges or just use a spoon and stir it all together
in the morning. Breakfast is ready!
Mark your calendar now for the annual Toledo GROWs Seed Swap,
Saturday February 27, 2016, 12 p.m. – 3 p.m. at (new
location) Scott High School, 2400 Collingwood Blvd., Toledo,
Ohio.
Admission is FREE and each attendee receives five free seed
packets. Featuring garden displays, workshops, food, music,
raffle, and children's activities.
