also be cranky or restless. And it isn’t just their moods that can suffer. Their schoolwork can, too. One study showed that kids who ate breakfast had higher test scores than those who didn’t. Most children don’t get all the vitamins and minerals they need from just lunch and dinner. Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) -- a measure of body fat based on height and weight -- than teens who never ate the meal or who sometimes did. If your youngster doesn’t want to eat in the morning at home, pack something he can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich. You don’t need to eat a big meal for breakfast, but it’s a good idea to have something small within an hour of waking up. Even last night’s leftovers zapped in the microwave will do. Resist that pastry or doughnut, though. Your best bet is a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give it to you later on. Fiber keeps you feeling full. Try a wholegrain cereal, low-fat milk and fruit, or a breakfast smoothie made from lowfat yogurt, fruit, and a teaspoon of bran. Nuts or whole-grain granola bars are also easy options. For years, nutrition experts have said that a healthy breakfast is a key start to the day. Not only do we think and perform better on the job, they tell us, it supports our well-being in many other ways. Among these experts is Jessica Crandall, a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. "A lot of times, people think they know about nutrition because they eat," she says." "We always say you can perform without breakfast, but the truth is you just won't perform well!" - Jo Crandell
22 Publizr Home