Too often new year's resolutions require giving up certain foods, but did you know making sure you don't miss one key meal a day could be the start of healthy habits in 2008? This year make excuses the most difficult thing you "give-up," and try the anti-resolution -- have a healthy breakfast every morning. It's simpler than you think.
Breakfast serves up an opportunity for good nutrition, which is beneficial considering less than 11 percent of Americans are meeting the current USDA daily guidelines for fruit and vegetable consumption.
"A healthy breakfast is a great way to get a jumpstart on your fruit and vegetable intake for the day," said Elizabeth Pivonka, Ph.D., RD, president and CEO of Produce for Better Health Foundation. "For example, simply drinking an 8-ounce glass of 100 percent orange juice provides almost 25 percent of the daily USDA recommended servings of fruits and vegetables. Have a glass while you're handling morning tasks at home or fill up your favorite insulated to-go cup when on the run."
Beyond helping to increase your intake of fruit and vegetables, the health benefits associated with daily breakfast consumption are plentiful. Eating a healthy breakfast every day may increase daily dietary fiber intake significantly, aid in weight management and contribute to increased attention and performance at work and school. Plus, eating a healthy breakfast may help you continue to make good nutritional decisions all day.
"A healthy breakfast sets the tone for the day and that tone can help avoid poor food choices later," said nutrition consultant Elizabeth Ward, MS, RD and author of The Pocket Idiot's Guide to the New Food Pyramids. "Skipping breakfast usually means you're hungry by late morning and are more likely to visit the vending machine or buy a pastry that's much too large. Just one nutritional slip-up can make it hard to get back on track for the day."
Unfortunately, it can be difficult for a number of reasons to fit in the morning meal. How can people make breakfast a habit they'll keep the whole year? Ward offers these suggestions to get over the most common excuses for skipping breakfast.
-- Squeeze time for breakfast into mornings through simple steps. Mornings are a hectic time for most families, but "not having enough time" can be avoided through easy preparation. Shop for healthy breakfast foods like whole grain breads and cereals, low-fat yogurt and 100 percent orange juice, so you're not tempted to eat less nutritious options. Or save time by preparing the evening before. Don't just pack a lunch; pack a brown-bag breakfast that can be taken to-go. -- Remember you don't have to eat breakfast within 30 minutes of waking up. A lot of people avoid eating breakfast because they don't like to eat first thing in the morning. However, breakfast can be squeezed in anytime before lunch. Stock the kitchen, office or a child's backpack with healthy, convenient foods. -- Eat more to potentially weigh less. Calorie counters shouldn't skip breakfast in hopes of meeting their weight-loss goals. A study from the University of Nottingham found that women consumed about 100 fewer daily calories when they ate breakfast. To make breakfast calories count, choose healthy options that help enhance nutrient intake, as well as servings of fruits and vegetables, like 100 percent orange juice. -- Shake-up the morning routine with nontraditional breakfast foods. Eggs, sausage and waffles may not tempt your taste buds or your hectic morning schedule, but healthy non-traditional breakfasts like a yogurt and fruit smoothie or even last night's leftovers pack the nutrients you need to get your day started right.
