Nutrition 101

September is National Breakfast Month.

Research shows that those who eat breakfast regularly are more likely to have a healthier overall diet. However, for many people, breakfast is a low priority or not one at all. 

  • According to a 2015 study from “Instantly,” 53% of Americans skip breakfast at least once a week and 12% never eat breakfast.
  • The study identifies that many people are just not hungry in the morning or simply do not have time to eat.
  • Many breakfast skippers feel they save time and calories from eliminating a morning meal.
  • In reality, a healthy breakfast routine leads to healthier choices during the day along with increased stamina.
  • Breakfast eaters are less likely to overindulge on convenience foods and less likely to overeat the rest of the day.
  • For students, breakfast improves school performance. Children who skip breakfast have trouble staying on task in school and become tired and irritable.
  • Breakfast improves overall nutrition. Researchers have shown that individuals who eat breakfast are more likely to meet their needs for calcium, iron, riboflavin, folic acid, iron, vitamins A and D and other nutrients. They also eat less fat.

What makes the best breakfast?

  • Aim for variety. Choose foods from three or four different food groups, such as grain, protein, fruit and/or vegetable and milk, for breakfast.
  • Include some protein. Researchers have shown that people who eat a protein-containing breakfast performed better on tests involving thinking and concentration. For example, having a glass of milk, container of yogurt, a piece of cheese, peanut butter on your toast or a hard-cooked egg all would add protein.
  • Choose cereal wisely. Check out the Nutrition Facts label and ingredient listing. Look for cereals that list whole grain ingredients first, such as whole wheat or oatmeal. Choose cereals with less than 6 grams of sugar and aim to get at least 4-5 grams of fiber per serving.
  • When you are at McCaffrey’s, try buying portable breakfast items such as fruit, low-fat yogurt, and whole grain breakfast or granola bars for when you are on the go.

For more ways to enjoy a healthy breakfast, check out Spotlight on Taste!