1. Anya Guy
FSHN 428
March 13, 2015
Nutrition Lay Press Article
“I have not given, used, or received any unauthorized assistance on this
assignment.”

2. Breakfast
Benefits
Breakfast,
it
is
said
to
be
the
most
important
meal
of
the
day,
but
it
is
certain
that
it
is
the
most
skipped
meal
of
the
day.
Past
research
has
concluded
that
breakfast
has
metabolism
boosting
powers
and
can
reduce
disease
risks.
These
are
only
two
of
the
many
benefits
that
a
healthful
breakfast
can
provide.
In
today’s
modern
world
where
mornings
are
a
rush
to
work
or
school,
it
is
difficult
to
sit
down
and
have
a
hearty
meal,
even
if
there
are
supposed
health
benefits.
Traditionally,
in
the
past,
our
grandparents
and
great
grandparents
ate
bacon,
eggs
with
cheese,
and
buttered
bread
with
jelly,
a
meal
high
in
saturated
fats.
Today,
we
are
told
to
stay
away
from
these
high-­‐fat
foods
and
reduce
our
added
sugar
intake.
So
you
may
find
yourself
asking,
“So
what
should
I
eat
for
breakfast
to
gain
the
benefits?”
To
increase
your
motivation
to
include
breakfast
in
your
day,
it
is
important
to
understand
the
benefits.
A
quality
breakfast
provides
benefits
such
as
energy
balance,
diet
quality,
and
increased
cognitive
function.
You
may
also
be
wondering
if
what
you
choose
to
eat
at
breakfast
will
help
of
hinder
these
benefits.
Well,
research
has
proven
that
the
food
groups
and
portions
sizes
impact
the
quality
of
the
meal.
First,
what
is
the
definition
of
breakfast?
First
meal
of
the
day
or
an
energy-­‐containing
food
or
beverage
consumed
between
5
AM
and
9:30
AM.
Another
proposed
definition
is
the
first
meal
of
the
day
that
breaks
the
fast
after
the
long
period
of
sleep
composed
of
food
from
at
least
one
food
group.
Next,
you
should
understand
how
much
of
the
total
daily
energy
intake
that
breakfast
should
provide.
If
a
person
is
eating
more
than
3
meals
a
day,
that
will
change
the
amount
of
calories
to
consume
for
the
first
meal
of
the
day.
A
recommended
15-­‐25%
of
total
calories,
based
on
age,
sex,
and
activity
level
are
recommended.
Another
aspect
to
consider
is
food
groups
included
and
portion
sizes
for
the
highest
quality
breakfast.
Consider
MyPlate
guidelines
and
aim
to
include
at
least
3
food
groups.
These
food
groups
include
fiber-­‐rich
grains,
nonfat
or
low-­‐fat
diary,
fruits/vegetables,
and
lean
proteins.
Portion
sizes
should
align
with
age,
sex,
and
daily
energy
requirements.

3.
As
stated
earlier,
benefits
include
energy
balance,
diet
quality,
and
cognitive
function.
Starting
with
energy
balance,
eating
food
in
the
morning
jump-­‐starts
the
metabolism.
Skipping
breakfast
can
lead
to
overeating
later
in
the
day
from
extreme
appetite.
It
has
been
shown
that
those
who
include
breakfast
in
their
diet
and
make
healthy
food
choices
is
associated
with
a
lower
body
weight.
In
contrast,
those
who
skip
breakfast
or
eat
a
high
fat
breakfast
with
fried
eggs
and
bacon
will
have
a
higher
body
mass
index
(BMI).
Research
on
food
frequency
and
appetite
regulation
support
this
association.
The
next
benefit
of
a
quality
breakfast
includes
a
higher
quality
diet.
There
is
evidence
that
people
who
eat
breakfast
have
a
higher
intake
of
nutrients
that
are
of
concern.
Breakfast
drunks
and
smoothies
can
lead
to
improved
intake
of
fruits,
vegetables
and
dairy.
These
food
groups
are
high
in
nutrients,
vitamins,
and
minerals.
Ready-­‐to
eat
cereals
also
contribute
to
diet
quality
through
fiber
and
nutrient
dense
food
options.
These
whole
grain
cereals
include
kashi,
shredded
wheat,
cheerios,
etc.
Another
benefit
that
breakfast
provides
is
improved
cognitive
function.
Children
that
eat
a
quality
breakfast
regularly
are
proven
to
have
higher
IQ’s
and
academic
performance.
School
lunch
programs
are
to
thank
for
some
of
these
children’s
improved
academic
performance.
Behaviors
observed
in
these
past
experiments
are
attention,
tardiness
and
absenteeism.
Carbohydrate
consumption
before
school
or
work
can
help
with
brain
function
throughout
the
day.
As
a
last
word,
eating
breakfast
at
home
is
the
most
beneficial
because
eating
out
can
lead
to
a
higher
risk
of
obesity
and
other
diseases.
If
you
tend
to
leave
home
in
a
rush
to
miss
traffic
try
to
bring
one
of
the
healthy
ready
to
eat
cereals
and
a
separate
container
of
low
fat
milk,
or
cut
up
fruit
and
non-­‐fat
yogurt.
Other
than
the
most
important
meal
of
the
day,
a
quality
breakfast
provides
benefits
such
as
increased
energy
balance,
improved
diet
quality,
and
enhanced
cognitive
function.
These
benefits
can
be
life
changing,
so
plan
a
little
and
organize
so
it
is
easier
to
take
suitable
breakfast
options
to
work
or
school.
You
will
gain
the
rewards
daily
and
for
a
lifetime.