HEALTHY EATING- BREAKFASTSally Hu InternLuna Medical Care PCBuffalo NYEducation resource 9/29/2012
STATISTICS SPEAK LOUD!• March 18, 2011According to a recent survey from Food Insight, 93% ofAmericans agree that breakfast is the most importantmeal, yet fewer than half (44%) are eating it every day. --Food insight of America
SHOCKED! AREN’T YOU?• So, why do so many people skip breakfast?
WHY SKIP BREAKFAST?1. A misunderstanding thatskipping breakfast would helplose weight.• Not hungry• Stimulate appetite
WHY SKIP BREAKFAST?2. No time• Don’t wake up early• Be on the run to work
WHY SKIP BREAKFAST?3. Not being aware of thebenefits of breakfast. Nutrients missed at breakfastare rarely made up
WEIGHT LOSS • Breakfast helps to control excess hunger throughout the day • Skipping breakfast also trigger bad eating habits throughout the day
COGNITION • Skipping breakfast negatively impacts concentration on work and study
METABOLISM• Your body stays in a fasting mode but you don’t have enough fuel to accelerate your rate of metabolism, thereby the body burns fewer calories.• DON’T BE WEAK AT THE BEGINNING OF THE DAY!
SKIPPING BREAKFASTMATTERS… Physical symptoms Depression Anxiety Self-reported cognitive failures Adults who regularly eat a cereal breakfast feel better physically and emotionally
Now after realizing the significance ofbreakfast, you may ask “ what does ahealthy breakfast mean?
THE CORE OF A HEALTHY BREAKFAST1. Whole grainsExamples include whole-grain rolls,bagels, hot or cold whole-graincereals, low fat bran muffins…
THE CORE OF A HEALTHY BREAKFAST2. Fruits and vegetablesFresh or frozen fruits and vegetables, 100percent juice beverages without addedsugar, or fruit and vegetable smoothies.Choose low-sodium versions ofbeverages, though.
THE CORE OF A HEALTHY BREAKFAST3. Low fat dairySkim milk, low fat yogurt and lowfat cheeses, such as cottage andnatural cheeses
ENJOY BREAKFAST• The wise saying, “breakfast is the most important meal of the day”.
TAKE ACTION!• 1. Overcome the reasons not to have breakfast and make it part of your day.• 2. If you are too busy in the morning, prepare as much as you can the night before.• 3. If you cannot stomach anything first thing try just a glass of pure, unsweetened fruit juice, a banana, yogurt or slice of toast.• 4.Get into the habit of trying different dishes at breakfast and enjoy it!
Wish you a healthy breakfast andbreak you fast!