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Bring Back Breakfast
B. Peanut butter and banana sandwich and milk
C. Cold cereal with raisins and soy milk
D. Shake made with frozen fruit, milk, juice, and wheat germ
E. Poptarts, a hard-boiled egg, and vegetable juice
The Neglected Meal
- I do not have time.
- I am not hungry in the morning.
- I am trying to lose weight.
- I do not like breakfast foods.
- When I eat breakfast, I am more hungry mid-morning.
The Case for Breakfast
No More Excuses
Have quick foods on hand:
- Dry cereal, have a variety of types for mixing
- Single-serving containers of yogurt
- English muffins or whole wheat bread or bagels
- Fresh, canned, or dried fruit
- Instant oatmeal
Spend time on the weekend or a week night preparing easy-to-grab foods for the week:
- Make your own muffins, breads, or granola
- Hard-boil several eggs
- Make pancake batter and keep it in the fridge; in the morning, ladle some on the griddle and top with fresh fruit
- The night before, whirl together a breakfast shake—milk/yogurt, fruit, ice, and wheat germ—and store in the fridge
Pack foods that you can eat on the commute or at your desk:
- A Ziploc bag of dry cereal or trail mix
- Cereal bar or granola bar
- Can of vegetable juice
- Breakfast sausage
- Hash browns
- Biscuits with gravy
- Doughnuts and pastries
- Foods with lots of cheese
- Last night's leftovers and a piece of fruit
- Grilled cheese and tomato sandwich
- English muffin with peanut butter and banana
- Bagel topped with avocado spread and sliced fresh tomato
- Cheese, crackers, and fruit
- Tomato soup and crackers
- Pizza, hot or cold, with orange juice
- Pita stuffed with low-fat cheese and salsa
- Cottage cheese with fresh or canned fruit and graham crackers
- Smoked salmon, cream cheese, and cucumber on a bagel
- Baked potato topped with cottage cheese or salsa
Back to Breakfast
Eat Right: American Dietetic Association http://www.eatright.org/
Fruits and Veggies Matters Centers for Disease Control and Prevention http://www.fruitsandveggiesmatter.gov/
Dietitians of Canada http://www.dietitians.ca/
Health Canada http://www.hc-sc.gc.ca/
The importance of breakfast. University of Floriday IFAS Extension website. Available at: http://edis.ifas.ufl.edu/he550. Accessed September 12, 2012.
Obesity in adults. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/. Updated August 16, 2012. Accessed September 12, 2012.
Overcoming excuses for skipping breakfast. Academy of Nutrition and Dietetics website. Available at: http://www.eatright.org/Public/content.aspx?id=4294967960&terms=breakfast#.UFElZbKPWSo. Accessed September 12, 2012.
Start every day the healthy way. Academy of Nutrition and Dietetics website. Available at: http://www.eatright.org/Public/content.aspx?id=3393&terms=breakfast#.UFElELKPWSo. Updated February 4, 2008. Accessed September 12, 2012.
- Reviewer: Brian Randall, MD
- Review Date: 09/2012
- Update Date: 09/12/2012