The Importance of Breakfast
It often amazes me how
people take better care of their cars
than their bodies. I have yet to meet a
person who said, “God has a plan as to
when my car should ‘die’ and I do not
need to worry about it. I don’t need to
check or change the oil, or perform any
routine maintenance. And I don’t need to
worry about the type of gasoline I use.”
We recognize the necessity of proper
care to get the longest life and best
performance out of our automobiles. When
will we realize that proper care also
gives our bodies the longest life and
Today, a wealth of
scientific research has confirmed that
most of the leading causes of death and
chronic diseases are preventable. We
have been talking about the lifestyle
factors that will help us improve our
health. Adding breakfast to your eating
pattern is a major step to improving
your lifestyle. Well, why bother with
breakfast? Food is fuel. Many studies
have emphasized the importance of
breakfast. If you want to make the most
of your day, fuel your body early with
the right stuff.
AT A TIME: WHAT TO DO
THE IMPORTANCE OF
studies have even linked healthy
breakfasts with less chronic disease,
increased longevity and better health.
Starting your day with a good breakfast
boosts your energy, increases your
attention span, and heightens your sense
of well-being. You’ll be in better
control of your emotions. A good
breakfast is one that provides at least
one third of the day’s calories.
Most people give a
variety of reasons for not eating
breakfast. A common reason is that they
are not hungry in the morning, which is
a result of eating a full meal late in
the evening or late snacking. When they
go to bed, the body is still busy
digesting all that food. Digestion then
goes into a slower gear during the hours
of sleep and there is still food in the
stomach in the morning. The stomach
needs a rest too. A tired stomach does
not feel like digesting a big breakfast.
When you get up in the morning, your
glucose or blood sugar level is at its
lowest point in the day. Glucose is the
basic fuel for the brain and central
nervous system. A good breakfast will
keep you from being tired and irritable
The effects of a skipped
breakfast are short attention span, lack
of alertness, longer reaction time, low
blood sugar, decreased work
productivity. Surely, breakfast is the
most important meal of the day. Take
time to eat a large, balanced breakfast.
It’s a good investment of your time.
Once you get into the habit of eating
breakfast, you may feel hungry in the
APPLICATION: HOW TO DO IT
Breakfast is a great way
to get more fiber into your diet. Plan
wisely for a healthy breakfast. Many
prepared cereals have added refined
sugar, often hidden. Read labels
carefully to select cereals prepared
without excessive sugar, salt, fat, and
excuse for not eating breakfast?
• “No time?” How much
time does it take to eat a bowl of
cereal? Make toast and eat it on your
way to work. Make your breakfast the
night before. Making time for breakfast
is making time to be healthy.
• “Not hungry?” To
get started, don’t eat anything after an
early supper. Finish supper by 6:30 p.m.
• “Might gain
weight?” Eating breakfast will actually
help you reach and maintain your healthy
weight. Your appetite will be satisfied
longer. You’ll be eating food when you
can best burn the calories. You’ll feel
great. Eat breakfast.
• You “don’t like
breakfast foods?” You don’t have to eat
traditional breakfast foods. You can eat
leftovers, or a sandwich. Any healthy
food is fine. Caffeine may mask hunger.
• You “don’t like eating
breakfast?” It is in your best interest
to eat breakfast. Take the step. Do the
right thing. Eat breakfast.
Simple, easy ways to add
• Start Small. If
your not a breakfast eater, begin with
whole wheat toast and/or a piece of
fruit. In a few days, add more food.
• Choose Fruit for
Breakfast. Fruit gives you fiber. Fresh
fruit is the best choice. There are many
to choose from: oranges, grapefruits,
apples, bananas, grapes, kiwis, mangos,
melons, berries. Eat two servings of
fruit every morning. Canned fruit packed
in juice is also a good choice. Add
dried fruit to your cereal.
• Eat High Fiber Hot
Cereal. Hot cereal is the best choice,
but there are several brands of cold
cereal on the market that are high in
fiber and low in sugar. Oatmeal is a
favorite hot cereal. Try a seven grain
cereal and experiment with different
grains such as millet, brown rice,
quinoa, corn grits for a variety. Try
cooking grains in a crock pot overnight
and it’s already the next morning. Or
cook up a large batch and re-heat the
next day. Make your own granola. Add a
high fiber cereal to your favorite low
fiber cereal. Gradually increase the
amount of the high fiber cereal and
decrease the amount of the low fiber
cereal. For example, if you like
cornflakes, add Wheat Chex to the
cornflakes. Each morning add a little
more Wheat Chex and a little less
• Choose Whole Grain
Bread. Eat two slices of toast in the
morning or a whole grain bagel. Spread
with fruit spread or applesauce or your
favorite nut butter.
• Make Healthy
Pancakes or Waffles. Have you ever
considered topping your pancakes or
waffles with fruit?
• Instead of scramble
eggs try scrambled tofu. You’re in for a
• The sky’s the limit.
The only limitation is your imagination.
Make it a priority. Eat breakfast.
High fiber, ready to
eat cereals and whole grain breads.
--Choose a cereal with at
least 3-5 grams of fiber per serving.
--Choose cereal that have
5 grams or less of sugar per serving.
Remember 4 grams of
--Choose bread with at
least 2 grams of dietary fiber per
CHALLENGE: YOU CAN DO IT!!
Try this simple
experiment. Eat one or two servings of
fresh fruit every
for the next three weeks. Eat as
many different kinds as you can find.
And remember, Health is
by Choice...not by chance! The choice is
yours. You don’t have to be a statistic.
By adopting a better diet and wiser
lifestyle habits, you can live longer,
feel better, and enjoy a healthier, more
And remember, Health is by Choice...not by chance! The choice is yours.
You don't have to be a statistic. By adopting a better diet and wiser lifestyle
habits, you can live longer, feel better, and enjoy a healthier, more
productive life. While it may be considered "helpful", individuals without a
masters in health administration degree, nutrition & fitness degree, or
even an MBA in healthcare degree are capable of taking care of their bodies.
All a person needs is the motivation to be healthy!
Nancy Schmieder works with the Better
Living Ministries in Wayland , NY as a
Certified Lifestyle Consultant and
Specialist. The Better Living Ministries
is a Community Resource for Lifestyle
Education and Support. Health by Choice
is a practical, simple journey on how to
incorporate healthy habits into your
lifestyle. Nancy is a Mother of five and
she lives with her family in Springwater
, NY . Her e-mail address is