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Breakfast is the most important meal of the day: Fact or Fib?

Posted by itsupportgroup
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on Monday, 08 May 2017 in School Nutrition Blog

BreakfastChristinaThe one nutrition tip that you have probably have heard in your life is that breakfast is the most important meal of the day. We all have heard it, but what does this statement mean and should we all be strictly following it? Nearly 90% of Americans acknowledge and agree that this statement is true but half of them don’t follow it.


Well, a HEALTHY breakfast IS the most important meal of the day and there are many reasons for this. A healthy breakfast gives you the energy to start your day and has been proven to increase performance at work and in the classroom and also helps you to make healthier choices throughout the rest of your day.


The American Dietetic Association has proven that children who eat breakfast have better concentration in school, better problem-solving skills and improved hand-eye coordination. Additionally, eating a healthy breakfast is linked to weight loss. One may think that skipping breakfast means skipping the calories, however, this is false. Skipping the calories at one meal may cause you to over eat at your other meals throughout the day. Eating breakfast helps you feel full and satiated throughout the day promoting healthier choices and allowing you to eat the correct portions.


So, now that we know why breakfast is important lets think about what the healthy options look like. When we Dietitians say “healthy” we mean whole grain, fresh, low-fat or non-fat dairy and protein filled. Protein is the best way to keep your body feeling full until the next meal!

So what does protein at breakfast look like? Let’s start with Eggs.  Eggs, are a great source of high quality protein. More than half the protein in an egg is found in the egg white along with several essential vitamins such as B2. D, B6, B12 and minerals such as zinc, iron and copper.  Low or nondairy such as almond or cashew milk are both high in protein and are great with high fiber cereals. Breakfast meats such as lean salmon or turkey sausage/bacon, or even peanut butter or nuts are also great options for breakfast that will provide you with enough energy throughout the day.

When creating your breakfast try to make your meal a complete meal- this means hitting as many components as possible (fruits, vegetables, protein, dairy and grains!).


So, let’s start your day RIGHT and begin with a healthy choice: Breakfast! 


Contributor: Christina Flutie, R.D.


About Christina:

Christina Flutie graduated from the University of Connecticut in 2015 to become a registered dietitian. She is a nutrition expert and blogger and enjoys working with students to inform them about healthy eating.  She began working with Whitsons as the assistant food service director for Newton Public Schools and is currently the food service director and catering manager for Lexington Public Schools in Lexington, Massachusetts.  


Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

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