Wake Up To Breakfast
Whether you leap out of bed every morning excited to meet your day or can barely open your eyes until you’ve downed your first cup of coffee, breakfast is a meal that can jump start anyone’s day. While fueling your body is important after a 10 to 12 hour overnight fast, surveys reveal that 10 to 30 percent of U.S. adults skip breakfast while only 44 percent say they eat it daily. September is All-American Breakfast Month, so what better time to add breakfast to your regular routine?
Breakfast Benefits In addition to fueling your body, breakfast boasts several other advantages. First, studies show breakfast eaters have a better overall daily nutrient intake compared with those who skip breakfast. Also, eating breakfast has been associated with lower body weight and increased satiety, a feeling of fullness after a meal. Finally, research shows that breakfast helps children and adults to be more alert and improves both mental and physical performance.
Breakfast Essentials When putting foods on your plate, make sure you include these three essentials to deliver the best breakfast boost:
Protein: Experts recommend spreading out your protein throughout the day and including 20 to 30 grams of protein at each meal to help build and maintain muscle. Diets higher in protein have also been shown to help curb hunger. Dairy foods—milk, cheese and yogurt—are delicious and easy ways to get high-quality protein in the morning.
Carbohydrate: Glucose from carbohydrates is the primary and preferred source of energy for the brain and other tissues. Carbohydrates at breakfast are the most efficient and effective way to refuel the body quickly after an overnight fast. Cereal, bread and fruits are good carb choices to help you refuel at breakfast.
Fiber: While filling you up with fewer calories, fiber-rich foods can also help with weight management by providing a feeling of fullness and help promote digestive health. Adults should aim for 25 to 35 grams of fiber each day, and whole-grain breads and cereals along with fruits and vegetables can add plenty of fiber to your first meal of the day.
Creating your Breakfast Plate If you need some ideas on how to power up your breakfast plate, we’ve got plenty of quick, easy and delicious recipes at Sargento.com. The breakfast recipes below use a variety of Sargento Shredded and Sliced Natural Cheeses, and provide at least 20 grams of protein per serving. After enjoying these, you’ll never want to skip breakfast again!Basted Eggs with Pepper Jack and Avocado Breakfast Sandwich
Source: (1) International Food Information Council Review, 2008. Breakfast and Health. Available at: http://www.foodinsight.org/Content/6/IFIC%20Brkfast%20Review%20FINAL.pdf