Breakfast is the body's way to rev up and get going after the long span without food -- the body is breaking the fast of the night before.  “Eating breakfast is very important for the brain and the body first thing in the morning,” said Los Angeles-based registered dietitian Gail Frank, spokesperson for the American Dietetic Association. “Breakfast skippers often feel tired, restless or irritable in the morning.”  Breakfast skippers may believe the myths below.  Do you?

Myth:  If you eat breakfast you'll feel tired all day.

Fact:    Breakfast gives your body the energy it needs to get going and maintain consistent energy levels throughout the day.

Myth:  Children who eat breakfast tend to have poor performance in school.

Fact:    Children who eat a healthy breakfast (whole grains, protein, low sugar) perform better in school, pay more attention, are more creative, think better and score higher on tests.

Myth:  Children who eat breakfast tend to be overweight.

Fact:    Children who eat breakfast are less likely to be overweight because their blood sugar levels maintain a more balanced level, eliminating the need for binge eating.

Breakfast only works if it is eaten.  Let your children eat what they like, whether it's typical breakfast food or not.  If you've included a protein (meat, cheese, egg, beans, or nuts), a whole grain (bread, cereal) and a fruit or vegetable, then your child's day is off to a great start.

Traditional breakfast options:

    * Whole grain cereal with fruit and reduced fat milk

    * Whole grain toast, eggs, and juice or reduced fat milk

    * Oatmeal with raisins and reduced fat milk

    * Waffles, turkey bacon, and juice

    * Low fat yogurt with fruit and granola

    * Vegetable omelet or scrambled eggs w/ bran muffin and orange juice

    * Breakfast burrito: scrambled eggs, cheese and veggies in a flour tortilla

    * Whole grain bagel with cheese or peanut butter

    * Pancakes topped w/fruit, reduced fat milk

    * Fruit smoothie: fruit and milk or yogurt mixed together in a blender and whole grain muffin, bagel or toast

Other ideas:

    * Whole grain bagel, string cheese and an apple

    * Whole grain toast, hard-boiled egg, and fruit

    * Turkey sandwich w/ avocado and/or tomato, and reduced fat milk

    * Leftover pizza and juice

    * Tortillas and beans with salsa

    * Low sugar granola bar, apple and yogurt

    * Peanut butter and jelly sandwich and reduced fat milk

    * Heated leftover rice with chopped apples, nuts and cinnamon, and fruit juice

    * Grilled cheese sandwich and juice

    * Last night's dinner, and some fruit

    * Cottage cheese with fruit

    * Rice with milk and fruit

    * Soup

Mornings are hectic.  Breakfast sometimes gets rushed or skipped.  To help streamline the morning routine and ensure time for breakfast, do as many chores as possible the night before.

    * Have clothes set out

    * Have backpacks ready w/ homework or signed forms

    * Set the breakfast table w/ all non-perishable items

    * Get coffee ready to go

    * Give each family member a morning task, or two! 

Here's to a grand start for your family's day. 

Enjoy your breakfast!

References:

Aetna InteliHealth, www.intelihealth.com, 1996-2006

American Dietetic Association, www.bellybytes.com

Coldwater Community Schools, Morning Editions, www.coldwaterchartwells.tripod.com

UW Extension, University of Wisconsin Extension Service, 2002

Healthy Bites is provided by the Eagle County School District Wellness Committee