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Morning meal fuels the body in many important ways

  Hey, busy person!

Put aside that milelong to-do list and make time to have some breakfast this morning.

While you've been out living your life, and most likely skipping your morning meal along the way, scientists have spent the past 40 years conducting breakfast-related studies that show that everybody — kids to teens to adults — benefits mightily from beginning each day with breakfast.

People who eat breakfast are significantly less likely to be obese and diabetic than those who don't, say researchers who presented a study in March at the American Heart Association's 43rd Annual Conference on Cardiovascular Disease Epidemiology and Prevention. "The biggest cause of overeating is undereating," says Katherine Tallmadge, a registered dietitian in Washington, D.C., and a spokeswoman for the American Dietetic Association (ADA).

"If you eat breakfast, you're better able to meet your fiber and nutritional needs, and you're less likely to snack inappropriately," says registered dietitian Effie Akerlund of Toms River, N.J. "... When you eat breakfast, you tend to eat more regular portion sizes at lunch and dinner." Breakfast skippers can actually put on weight, in part because they're ravenous by lunchtime. "They tend to eat larger portions," Akerlund says.

Besides, after eight to 12 hours, your body needs to refuel with glucose — blood sugar — the main source of energy for your brain. Here's some more incentive: Some of the aforementioned studies have shown that breakfast eaters have better concentration and problem-solving skills.

"The biggest obstacle for most people in terms of breakfast is they say they don't have time for it or they're not hungry," says Akerlund. But for those who start, after three or four weeks, "they become accustomed to it and need it to get their day going."

The trick is to eat the right stuff. Nutritionists recommend carbohydrates for energy, protein to help build muscle and a little bit of fat to help you feel full longer.

Breakfast can go a long way toward fulfilling the daily recommended intake of fiber (25 grams for women, 38 grams for men). Fiber is important to keep things going quickly through your system, says Tallmadge, and for lowering cholesterol: Without it, "You can't even come close to your fiber requirements," Tallmadge says.

But breakfast isn't normally the best meal for getting a decent share of another vital food group — vegetables.

"Typically, vegetables would never be considered part of a breakfast for anybody," says Scott Laifer, a registered dietitian in New Jersey.

Laifer loves veggies because they provide plenty of disease-fighting vitamins and minerals, as well as fiber — but few calories.

His solution is to whip up a breakfast omelet, tossing in a mix of vegetables with one whole egg and some egg whites.

Eggs, he says, have gotten a bad rap being labeled high-cholesterol.

Laifer says eggs are a great high-quality protein. Still, just one contains 200 milligrams of cholesterol. The American Heart Association recommends you limit cholesterol to 300 mg per day and, if you have high cholesterol, to 200 mg per day, says Tallmadge.

Laifer says it's OK to eat an egg a day. Other nutritionists say eggs should be limited to three per week. Still, "one egg is better nutrition than 1 ounce of meat," Akerlund says.

Carbohydrates are the main fuel for your body, but that's no excuse to eat a ton of them. Avoid highly refined, sugary carbohydrates and stick with unrefined carbohydrates such as whole-grain bread or whole-grain cereal.

Look on the nutrition label. If you see "whole oats" or "whole wheat," you're making a good choice. Check fiber content, too. Some cereals have as much as 14 grams per serving, others virtually none. Good, old-fashioned oatmeal is a great fiber source.

Fruit is another source of healthful carbohydrates and fiber. If you want juice, choose 100 percent fruit juices. They pack a lot of sugar, though, so limit your intake to 4 ounces, and select juices with bone-building calcium.

Other sources of protein and calcium are cheese and milk. Choose low-fat cheese, low-fat or skim milk and low-fat yogurt. If you're still wary of eggs, get rid of the yolk and use the whites, which are cholesterol-free but packed with protein, according to Lara Zamajtuk, a New Jersey dietician. A handful of walnuts sprinkled on your cereal gives you protein without the "bad" saturated fat. Peanut butter is another protein option.

Want a bagel? Fine. Just know that one bagel is equivalent to about four slices of bread.

If you hate breakfast food, use foods you'd normally eat later in the day: a bean burrito or a peanut-butter sandwich on whole-grain bread with a glass of skim milk.

Still having trouble? Take heart:

It's better to eat a bad breakfast than none at all, says Akerlund, "Even if it's a doughnut ... at least you will get some nutrients. It will help you control your portion sizes later on."

Menu ideas


The following breakfasts will give you what your body needs to get started for the day:

Breakfast 1

• Veggie omelet made with one whole egg and low-cholesterol, high-protein egg whites from three or four other eggs. Throw in some onion, tomatoes, red peppers, mushrooms, or any vegetable you like. • A bowl of oatmeal made from 1/4 to 1/2 cup of dry whole oats • Water or green tea

Breakfast 2

• Two slices whole-wheat toast, each topped with a slice of low-fat, melted cheese and a slice of tomato. • 4 ounces of 100 percent fruit juice

Breakfast 3

• Half cup bran or whole-grain cereal with low-fat or skim milk • 1 cup fresh berries

Breakfast 4

• 8 ounces low-fat yogurt • 2 slices whole-grain toast • 2 tablespoons peanut butter • 4-ounce piece of fruit (half a banana, medium-size apple or orange, melon wedge)

Sources: Registered dieticians Scott Laifer, Effie Akerlund and Katherine Tallmadge