Realistic Goal for All Ages: Healthy Breakfasts

We’ve all heard that making a healthy breakfast part of your daily routine is key. Once breakfast meals are your morning must-haves, you can make your breakfast work for you. Knowing what breakfast foods are the most beneficial for your age group can turn any week’s breakfast blahs into boo-ya’s!

Ok, how many of you just thought of fruit? Believe it or not, it isn’t the main focus of our breakfast discussions (even though there are many health benefits – and ways – all ages can enjoy a watermelon-y treat)!

Children: Higher Test Scores and School Attendance
Children who eat breakfast:

1) Have higher school attendance
2) Are more on-time
3) Experience less stomachaches from hunger

As The Academy of Nutrition and Dietetics shares, “Breakfast is an important meal for growing children. Their overall test scores are higher; they concentrate better, solve problems more easily and have better muscle coordination.” 1

Food for Thought: Oatmeal
National Public Radio (NPR) suggests stirring up some oatmeal instead of pouring sugary cereal for school-aged children. If your students squawk because it’s not sweet enough, think about making it with fruit juice. NPR explains why:

“Sugary cereals get into your body quickly and cause a peak in blood-sugar levels, but the levels then fall dramatically after two hours or so. Oatmeal, on the other hand, is absorbed slowly, so oatmeal eaters get a slow rise in blood sugar and enough energy to last through the morning.”2

Try our overnight oatmeal recipe.

College Students: Brain Energy to Nix Freshman 15
Academy of Nutrition and Dietetics Spokesperson Kristi King, MPH, RDN, CNSC, LD knows a TON about breakfast boosts. “[Breakfast] wakes up the metabolism and provides energy to the brain and muscles for the day's activities," says King3. You heard it, staying active while keeping a healthy eating plan can help fight battles with bulge (aka the dreaded Freshman 15). 

Food for Thought: Tortilla + Hummus + Apple
Busy. Running late. Rinse. Repeat. It's true, college students are often on-the-go. Thankfully, there are many quick breakfast recipes for college students. "Breakfast should have carbohydrates and some protein to help keep [students] full," says King. Since you can have breakfast for dinner, why not tweak a dinner favorite for breakfast? Keeping breakfast tacos using “tortilla with hummus and an apple” 3 in your breakfast menu can fill any day with ole!

Try our hummus recipe.

Adults: Stronger Bones and Likely Dementia Prevention
When Mayo Clinic talks, most listen. You can, too.

“Adults who report regularly eating a healthy breakfast are more likely to:

  • Eat more vitamins and minerals
  • Manage their weight
  • Eat less fat and cholesterol”4

David S. Knopman, MD continues, “New research suggests people with very low levels of vitamin D in their blood, known as vitamin D deficiency, are more likely to develop Alzheimer's disease and other forms of dementia.” While this tie is still being proven, it’s known that “Vitamin D is vital to bone metabolism, calcium absorption and other metabolic processes in the body.”5 Be sure to talk with your doctor about how much vitamin D your body needs.

Food for Thought: Low-Fat Dairy
The biggest dietary sources of vitamin D are fortified foods, such as milk, breakfast cereals and orange juice.5 These aren’t your only choices, though. The Academy of Nutrition and Dietetics posts a shopping list full of dairy-rich items in their article, “Don’t Forget the Dairy.”

Retirement Eligibles: Lower Blood Pressure
If you’re preparing for retirement, you may have heard of Mayo Clinics’ DASH diet. The Mayo Clinic Staff describes the DASH diet as “a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension).”6 It zooms in on goodness-filled foods, suggesting 4 to 5 veggie servings a day. Hmmm…veggies for breakfast?

Food for Thought: Spinach
Never mind what that famous frog says, it’s totally easy being green (for breakfast)! Marisa Moore, RDN, Academy of Nutrition and Dietetics spokesperson and a nutritional consultant in Atlanta agrees – when talking spinach.

“Spinach is rich in potassium, which can help lower blood pressure levels,” says Moore. Veggies and greens, such as spinach, are also low in calories and a good source of fiber, which provides bulk that fills you up faster. She praises, “Spinach is delicious in salads, as a sauté, in eggs and in soups.”7

Try a green smoothie!

How are you making quick breakfast ideas a reality? Let us know!

Sources
1 http://www.eatright.org/resource/food/nutrition/eating-as-a-family/breakfast-key-to-growing-healthy
2 http://www.npr.org/templates/story/story.php?storyId=5738848
3 http://www.eatright.org/resource/health/weight-loss/eating-out/8-ways-to-beat-the-freshman-15
4 http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294
5 http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/vitamin-d-alzheimers/faq-20111272
6 http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
7 http://www.eatright.org/resource/health/wellness/preventing-illness/top-foods-for-a-healthy-heart

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