Building a Better Breakfast Breakfast may not be the most important meal of the day (I think all meals are equally important), but what, or if, you choose to eat in the morning can influence how you feel the rest of the day. In fact, studies suggest that people who eat breakfast perform better at their daily tasks, and eat less (and more healthfully) at the other meals of the day. This is true for kids too! A healthy breakfast is rich in complex carbohydrates and fiber, and moderate in protein and fat. Such a meal will be digested slowly and will keep you energized throughout the morning. High sugar breakfasts (such as a donut or sugary cereal) will fill you up initially and then get digested quickly, making you feel hungry soon after. High fat breakfasts (such as a Sausage Egg McMuffin, which has 440 calories 28 grams of fat) may be too filling and leave you feeling sluggish. The seemingly innocent bagel has gained popularity as a quick and healthy breakfast, probably because it has so little fat. But beware calorie counters: A typical bagel shop bagel can pack in up to 400 calories -- and that’s before the cream cheese! (That tiny 1-oz tub of cream cheese adds another 100 calories and 10 grams of fat.) If you’re not very active, opt for the smaller bagels, or go with a half of a large one. Whole grain is always better than refined (white), and save the sugar-coated or chocolate chip ones for special occasions. An excellent bagel spread is soy nut butter. A little goes a long way in taste, and you’ll be getting healthy soy protein and essential fatty acids (the good kind). What about those instant breakfast bars? Some sound really nutritious, with their labels touting "with real fruit" or "whole grain." Don’t be fooled. Take a closer look at the label, and what you find may surprise you. Many of these products are made primarily of refined flour and sugars and are practically devoid of whole fruits, grains, and fiber. You’re better off putting together your own breakfast with fresh, whole ingredients. But if it’s the totable breakfast that fits your lifestyle, look for a bar that has more than 3 grams of fiber per serving, less than 5 grams of fat, and less than 10 grams of sugar. The ingredient list should contain words you can pronounce, and be made with 100% whole grains and real fruit. Your best selections will be at the health food market. Many people enjoy the crunchy convenience of cold cereal, and with the seemingly endless choices out there, there’s something for everyone. Puffs, flakes, nuggets, or squares, look for ones made from whole grains and that are low in added sugars and fats. Your best bet would be one whose serving has 3 or less grams of fat (the unsaturated kind), 5 or more grams of fiber, and 8 or less grams of simple sugar (the equivalent of 2 teaspoons). The label tells you this and a whole lot more, but the most important piece of information on the label is the serving size. Consider a cereal with 150 calories, 4 grams of fat, and 10 grams of sugar per 1-cup serving. If you pour 2 cups of cereal into your bowl, as many do, you’ve doubled your intake to 300 calories, 8 fat grams, and 20 sugar grams. Cereals with nuts have naturally-occurring healthy fats, and those with dried fruits have naturally-occurring sugars. These granola types are fine if they have little or no additional fats or sugars, but they are still high in calories, so be cautious of your serving size. For variety, and to please the little ones who insist on the sugary type, try mixing cereals together. Top with fortified soy milk (for a healthy dose of heart-healthy soy protein and isoflavones) or lowfat milk and sliced fruit. Here are some other healthy breakfast ideas for you and your family:
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