September is National Breakfast Month, and for many people breakfast is a low priority or not one at all. If you think you are saving time or cutting calories by skipping breakfast, think again. Making a healthy breakfast a part of your morning can help get you on track to make healthier choices throughout the day, increase your physical activity, and help curb overindulging on convenience foods and overeating at lunch. A healthy breakfast replenishes your body and can have a positive impact on your general health. Check out these tips on why a healthy breakfast is important and how to make it happen.

Tips on making

breakfast a priority

Skipping breakfast and weight gain

Skipping breakfast may increase your chances for weight gain. Eating breakfast can help reduce hunger and avoid overeating.

Skipping breakfast may leave you feeling famished, leaving the door open for temptations such as candy, chips, and other foods from the vending machine.

When you are at the grocery store, 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.

Breakfast and academic

performance

Research shows skipping out on breakfast can negatively impact children’s academic performance. As children get older they are less and less likely to eat breakfast.

The American Dietetic Association states that children who eat a healthy breakfast are more apt to have better concentration, alertness, creativity, miss fewer days of school, and be more active.

The health benefits of breakfast

Research shows that those who eat breakfast regularly are more likely to have a healthier overall diet.

Healthy options include whole grains (oatmeal, whole grain cereals and breads), low-fat protein (peanut butter, lean slices of poultry, meat, or fish), low-fat dairy (low-fat milk, yogurt and cheeses), and fruits and vegetables (fresh or frozen or 100% juices).

Healthy breakfast ideas

Small whole wheat bagel with peanut butter, a banana, and a glass of skim or low-fat milk.

Oatmeal with skim or low-fat milk topped with dried or fresh fruit and chopped nuts.

Breakfast parfait made with low-fat yogurt, fruit, and low-fat granola.

Sandwich made with a whole grain English muffin, turkey bacon, and low-fat cheese. If you are one of the many people who skip breakfast, start eating breakfast this month and make it a routine. Plan ahead to eat breakfast, this means deciding the night before so you will save time in the morning.

(Source: Healthy Bites September 2012

By Lisa Franzen-Castle, PhD, RD Extension Nutrition Specialist

University of Nebraska Lincoln Panhandle Research and Extension Center)

SUPER CEREAL MIX

(Instant Oatmeal Mix)

5 c. “quick cooking” oatmeal

4 Tbsp. brown sugar

1 c. raisins (or your favorite dried fruit cranberries, bananas, apples)

c. nonfat dry milk powder

1 tsp. cinnamon

In a large bowl, combine oatmeal, brown sugar, dry fruit, cinnamon and dry milk. Transfer ingredients to an airtight container or jar to store until ready to use. Label jar with name of contents and date. To serve: Place cup of mixture and up to cup boiling water (depending on how thick you like your oatmeal) into a cereal bowl. Let stand until thickened. If desired, top with skim milk, additional brown sugar, fruit or chopped nuts.

Serves: 13. Per 12 cup serving: 180 calories, 2 g fat, 35g carbohydrate.

(From: Foodwise Calendar)