Food And Nutrition: Celebrate ‘Better Breakfast Day’
Stephanie Faroh, MA, RD, CD is the Purdue Extension Educator-Health and Human Services for Kosciusko County
As I write this week’s column I am enjoying the beautiful city of Lexington, Ky. I am here with several other Extension Educators from Indiana for our annual National Extension Association of Family and Consumer Sciences conference.
This conference is a great opportunity for Health and Human Sciences Educators from Extension services across the country to get together to share ideas and collaborate on projects.
Lexington is known for its thoroughbred horses, Bluegrass southern hospitality, and fantastic food. I had the opportunity to try some fun, new, and not-so-healthy recipes.
Some of my favorites were the Kentucky Derby Pie, mutton barbeque, and the classic Hot Brown, which is an open-faced sandwich of turkey and bacon topped with cheddar-infused béchamel sauce. With Educators here from all over the country, food preferences vary greatly. The one thing we all agree on?
Eat breakfast.
Friday, Sept. 26, is “Better Breakfast Day.” We hear regularly that breakfast is the most important meal of the day, but have you ever considered why?
First, let’s look at the word itself. Breakfast. When you eat breakfast, you are breaking your fast from what was hopefully a night of good sleep. We need that energy boost in the morning to break our fast, jump start our metabolism for the day, and restore our body’s supply of blood glucose, the brain’s main fuel source.
Studies show that people who eat breakfast tend to make better food choices and eat heathier all day. Breakfast skippers usually don’t make up for the nutrients they missed at breakfast and they tend to overeat later.
Research also shows that people who eat protein with their breakfast performed better on tests involving thinking and concentration. Have a glass of milk, yogurt, a piece of cheese, peanut butter, or a hard-cooked egg to get your protein.
You don’t have to eat traditional breakfast foods in the morning and even if you don’t feel hungry in the mornings, a small snack or a few bites can go a long way. If your time is crunched in the mornings, here are a few ideas:
- Set the table the night before with cereal boxes, bowls, spoons, and glasses
- Make extra muffins and freeze them. Warm them in the microwave on your way out the door.
- Try peanut butter and banana sandwiches or even leftover pizza and milk to grab and go
- Pack graham crackers with peanut butter, grapes, and a yogurt smoothie
- Add raisins, strawberries, and cinnamon to your oatmeal instead of sugar
- Wrap scrambled eggs with cheese and salsa in a tortilla
No matter what you like to eat in the mornings, remember to break your fast with breakfast to start your day off on the right foot. Celebrate “Better Breakfast Day” this Friday, Sept. 26, by trying something new or by adding something healthy to your breakfast.
Here’s to a healthier you.
For more information please call Stephanie at the Purdue Extension Kosciusko County office at (574) 372-2340, or email at [email protected].