Take Care of Your Heart: Eat Breakfast
Breakfast is thought to be the most important meal of the day. Find out why and some great new breakfast ideas here.
It’s important that breakfast includes adequate protein and contrary to what many of us think, we generally don't eat enough protein for breakfast. The average breakfast is usually rich in carbohydrates – and includes a bagel, muffin or cereal, which on average weighs in at about 10 grams of protein. Protein is critical for maintaining muscle mass, among other things, as proteins are part of every cell, tissue, and organ in our bodies. They are constantly being broken down and thus we must replace them through the foods we eat.
A protein rich breakfast has been shown to keep you feeling fuller longer and less hungry throughout the day. Research also demonstrates that when teens eat a higher-protein breakfast, they have reduced feelings of hunger and increased fullness, and feelings of satiety continue throughout the day.
Other studies show that students who eat breakfast do better in school and have improved attention spans and memory. Plus, kids who start the day with a healthy breakfast are likely to have consumed important nutrients such as calcium and other vitamins.
Children need between 45 to 130 grams of protein per day, depending on age, gender and activity level, which is best consumed over equal increments throughout the day. Aiming for about twenty grams of protein at breakfast is a great place to start. Emphasizing the importance of breakfast is one of the best things you can do for you and your family.
Some great choices include yogurt with granola or cereal, eggs with whole grain toast, a yogurt based fresh or frozen fruit smoothie along side cereal, oatmeal, toast or a bagel. Melting cheese atop a whole grain bagel, English muffin or toast is also a protein rich option. Seed and nut butters like almond, peanut, and sunflower are not only protein rich but rich in essential minerals as well. Serve an English muffin, bagel or toast with your child's favorite nut butter and sliced banana or strawberries on top. Nut and seed butters are extremely versatile and can even be mixed in with oatmeal to increase the nutrition content of this already nutritious breakfast choice!
Start the day off right for the entire family knowing they have had a nutritious protein packed breakfast.