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STLMoms: Breakfast, The Right Start Every Day

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Jennifer McDaniel, MS, RD, CSSD, LD

Breakfast truly is the most important meal of the day. SLU nutritionist Jennifer McDaniel has some simple tips and ideas to help make it a breakfast of champions everyday.

Jennifer gives you an ideas of what is good vs bad when she grades some sample breakfasts.

CRANBERRY JUICE & NUTRA-GRAIN BAR–GRADE F

8oz cranberry juice drink nutri grain bar

(contains 240 calories, breakfast should contribute between 1/4-1/3 of our daily calories…400-500 cal)

PB & J—GRADE C 2 slices white toast 1 tablespoon reduced fat peanut butter 1 tablespoon jelly water

( upgrade whole wheat toast, reg. peanut butter, apple butter and skim milk or yogurt)

MEXICAN TORTILLA WRAP—GRADE A 1 hard boiled or scrambled egg 1 whole wheat tortilla 1/2 cup light cheese 1/2 cup salsa 1 medium orange people who eat eggs for breakfast consumer less calories throughout the day and lose more weight.

******************** Breakfast: The Right Start Every Day

How long does it take to whip up the most important meal of the day?

Breakfast really means…Break that Fast. If your idea of breakfast is a hot cup of coffee, you are basically be fasting for over 15-20 hours. Jump start that metabolism with some A.M. fuel!

Looking to shed some pounds? A survey of almost 3,000 dieters who have lost more than 30 pounds and have kept it off for at least a year suggests that 78% of dieters ate breakfast every day and 88% percent ate breakfast five or more days a week.

If you are tempted to skip breakfast to save calories by skimping on breakfast, remember that you don’t gain weight eating this meal. You do gain weight if you skip breakfast, get too hungry, and then overindulge at night. You goal should be to fuel by day and eat a little less at night.

Sometimes clients will comment that when they eat breakfast, they seem to be hungrier and eat more throughout the day. If your breakfast is only a granola bar, that might enough to get the digestion juices flowing, but not enough to satisfy the appetite. The goal is to eat a substantial breakfast (400-500 calories) which is filling and leads to less cravings throughout the day.

Additional benefits? Breakfast eaters tend to have more strength and endurance, and better concentration and problem-solving abilities. On the flip side, those who skip breakfast often feel tired, irritable or restless in the morning.

Looking for some quick and easy ideas? If you do a little planning and have these ingredients on hand, these ideas should take you no longer than 5-8 minutes.

Formula for a Healthy Breakfast On the Go

Grain + Protein + Fruit = A Healthy Breakfast 1) Trader Joe’s Blueberry-Bran Muffin + Plain Yogurt + Berries

2) Whole Wheat Tortilla (Tumaro’s or La Tortilla Factory) +2 soy sausages (<!–////–>Morningstar<!–////–>) + light shredded cheese + banana

3) 2 slices whole-grain bread + 1-2 eggs + 3 tbsp feta cheese + pear

4) Whole wheat English muffin (Thomas or Schuncks) + 1 Tbsp peanut butter + apple

5) Oatmeal + Yogurt + 1 cup strawberries

6) Whole Wheat pita bread + 1 Tbsp peanut butter + Banana

7) 1 cup dry high fiber cereal (5 grams of fiber or more per serving) + ½ cup 1% milk or less + ½ cup frozen blueberries

8) Whole-wheat English Muffin + turkey breast meat + 1 hardboiled egg + 1 cup blueberries

Got a little more time on your hands? Check out the 5-star rated (breakfast, lunch, or dinner) recipe from Cooking Light!

Fresh Corn & Pasta Frittata

Yield 2 servings Ingredients • 1 1/4 cups egg substitute • 1/4 cup dry breadcrumbs • 1/4 cup (1 ounce) shredded provolone cheese • 1 teaspoon olive oil • 1 cup chopped green onions • 1 cup presliced mushrooms • 3/4 cup fresh corn kernels (about 1 ear) • 1 cup cooked angel hair pasta • 1/4 cup grated Parmesan cheese • Green onions (optional) Preparation Preheat oven to 450°. Combine first 3 ingredients in a small bowl. Stir well; set aside. Wrap handle of a large nonstick skillet with foil. Heat oil in skillet over medium-high heat. Add green onions, mushrooms, and corn; sauté 4 minutes or until soft. Stir in pasta until well-blended. Add egg substitute mixture; cook 2 minutes or until set around edges. Sprinkle with Parmesan. Bake at 450° for 5 minutes or until center is set. Garnish with green onions, if desired.

Nutritional Information Calories: 416 (23% from fat) Fat: 10.6g (sat 5g,mono 4g,poly 0.8g) Protein: 31.2g Carbohydrate: 50.4g Fiber: 4.8g Cholesterol: 18mg Iron: 6mg Sodium: 664mg Calcium: 368mg

If your taste buds just don’t crave breakfast foods, enjoy a sandwich or leftovers like pizza, pasta or rice in the morning. Just make sure to start your day the healthy way – with breakfast!

If you follow these guidelines your everyday foods will be much improved! For more information regarding eating healthy and other nutrition topics, please contact Jennifer McDaniel, MS, RD. Jennifer.ebelhar@gmail.com