Break into breakfast & build your day

Ruapehu Bulletin, Volume 10, Issue 479, 30 March 1993, Page 16

Break into breakfast & build your day

by

Kate

Sladden

Community Dietitian Wanganui Break into breakfast How many times have you skipped breakfast because you haven't felt hungry or you wanted to stay in bed that bit longer. This year, 29 March marks the beginning of Nutrition Week, a New Zealand Nutrition Foundation Promotion. The theme is 'Break into Breakfast'. The Nutrition Foundation believes that breakfast is the meal most often missed during the day, but also the meal that people can least afford to miss.

Why should we eat breakfast? When you do not eat breakfast your body may still go at its lower over night pace. Eating breakfast speeds up your body's pace. People who eat breakfast burn up more kilojoules through the day than people who miss breakfast. • Studies have shown that children who skip breakfast have a reduced ability to concentrate and lack of energy. • People who miss breakfast have a greater urge to impulse snack, often on fatty and sugary foods which can lead to weight gain. • It is very difficult to meet the recommended

fibre intake of 25-30g per day if you are skipping breakfast. There is at least lOg of fibre in a toast and cereal breakfast. • There is a well known connection between not having breakfast and gut upsets eg irritable bowel. • Why should we eat breakfast? It is the cheapest, easiest and most important meal of the day. What is an ideal breakfast in 1993? Professor TasmanJones, Chairman of theNutrition Foundation, recommends a plate of cereal with milk, fruit and a piece of toast.

The best choices forlow fat and sugar breakfast cereals (also inexpensive) are rolled ,*>ats, wheat/bran bix and bran flake cereals. For muesli eaters go for unsweetened, untoasted mueslis. Try to choose breads which contain at least 2g fibre per slice, check the nutrition information panel on the packet. For variety try bagels, bread rolls, yeasted muffins or crumpets which are all low fat products, but watch those toppings! Any type of fruit adds important nutrients to breakfast. Try to eat a piece of fruit rather than drinking juice as the fruit will give you important dietary fibre and is more

filling. Butter and margarine supply equal kilojoules so it is best to use as little of either as possible. To boost your calcium intake try some trim milk and/or low fat yoghurt. For people with no time try: fresh fruit, apple, pear, banana, orange; glass of milk (try trim); pot of yoghurt; buying a sandwich or roll; muffin. For people with a little time try: cereal and milk; fruit and cereal with milk or yoghurt; toasted muffins; smoothie milk shake with fruit; toast and topping; porridge. For sleepy heads and night owls try: packing a

snack for later; fresh fruit or dried fruit and nuts; cheese and crackers; pot of yoghurt; muffin, bun or roll.

It is worthwhile getting out of bed a few minutes earlier so you can give your body a good start to the day.