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Fuel Your Body With Breakfast

Posted by Caroline Susie on Mar 3, 2016 6:30:00 AM

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It’s that time a year again, back to school! A perfect time to remind you and your family that breakfast is the most important meal of the day.  

Breakfast. Break. Fast. You have been fasting all night long and now it’s time to break the fast. Hence, breakfast! Skipping meals is horrible for your metabolism, glucose and insulin levels. If you do not fuel your body, your body will have to make energy to fuel itself. In turn your liver will have to do more work to make glucose (energy) so you don’t pass out. The extra glucose in your bloodstream will make your pancreas step it up by making more insulin (helps get the glucose out of your bloodstream) so your blood will not thicken up to the consistency of maple syrup. Do you see where I am going with this? All these organs working over time because you hit snooze!

Did you know that taking the 5 minutes to consume breakfast could help you maintain your weight? Boost academic performance? Have better coordination? Improve problem-solving skills? People who eat breakfast not only have a lower BMI (body mass index) but also have healthier diets.Healthier diets mean fewer colds, less infections, and less disease.  

Make the time and plan ahead with this delicious and nutritious ideas below.

Try these quick ideas:

  • Smoothie with fat free milk, banana, frozen berries, Greek yogurt, 4 baby carrots and a handful of kale or spinach (I promise you will not taste the carrots or kale/spinach)!
  • Whole wheat English muffin with peanut butter
  • Whole wheat frozen waffles with yogurt or peanut butter
  • Light Fat Free yogurt with high fiber, whole grain cereal
  • Hard boiled egg with fruit
  • Slice of 100% whole wheat toast with low fat cheese or peanut butter 
  • Frozen soy sausage patties with a Greek yogurt
  • High fiber cereal bar and a low fat yogurt

Not keen on breakfast? Try these non-traditional breakfast ideas:

  • Low fat string cheese with whole wheat pita bread or reduced fat whole grain crackers
  • Whole wheat tortilla with melted low fat cheese with salsa for dipping
  • Whole wheat English muffin with low fat mozzarella and pizza sauce
  • Lean deli meat, low fat cheese wrapped in a low fat tortilla
  • Trail Mix (whole almonds, dried cherries or cranberries, whole grain cereal (like Fiber One) and chocolate Chex cereal (measure your serving sizes!)

Start the school year off right for you and your family!

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Caroline_Susie_correctedCaroline Susie RD/LD
Manager Employee Wellness
Methodist Health System

Caroline manages the internal wellness program to improve the health of Methodist Health System’s employee and dependent population. A University of Oklahoma graduate, Caroline has 10 years experience as a registered and licensed dietitian. 

Topics: Nutrition, Recipes

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