CHIP Alumni Association (PACAA)

CHIP Tip No. 11: Break the Fast
from CHIP Clinical Manager Amy Lister, R.D.

“Breakfast is the most important meal of the day.” You've no doubt heard this, but is it true? The answer is a resounding "yes" The importance of breakfast is quite real, and may be even more important than previously considered.

• A breakfast that includes whole grains and fiber provides necessary carbohydrates to boost energy levels and keep them high throughout the day.
• Breakfast also helps jumpstart the metabolism after a night’s sleep. Your metabolism slows while you sleep; if you skip breakfast, you'll burn energy at a lower rate until you finally eat at lunch time.
• When you skip breakfast, your blood sugar level may drop, which can lead to poor concentration, fatigue and irritability—not the best way to start your day.
• Many studies show that people who skip breakfast consume more calories in a day than those who include a daily breakfast. This is why eating breakfast can actually help with weight loss.
• Now we have yet another reason not to skip breakfast: Research shows that breakfast consisting of a whole grain cereal is linked not only to lower body weight, but also to lower levels of LDL “bad” cholesterol (The American Journal of Clinical Nutrition, February 2005).

Tips for a Healthy Breakfast

Aim for at least one serving of fruit and one serving of a high fiber grain for a healthy breakfast. This will get you off to a good start on the amount of fruits and vegetables and dietary fiber you need every day. Take a look at these examples of a nutritious breakfast to jump-start your day.

• A bowl of whole grain cereal with half a banana and skim or soy milk
• Cooked oatmeal with blueberries and strawberries, sprinkled with flaxseed
• One whole grain bagel topped with one tablespoon of natural peanut butter and banana slices
• A whole wheat pita filled fresh fruit slices and a bit of soy cream cheese
• A whole wheat toasted waffle (such as Kashi brand) topped with fresh blueberries.
• Whole wheat pancakes topped with fresh fruit or warm applesauce and cinnamon
• A homemade high-fiber, low-fat muffin with a peach
• Remember, when it comes to breakfast, something is better than nothing. So if you've run out of your favorite cereal or desperately need to get to the store for fresh fruit, evaluate your leftovers. A small serving of a leftover rice and bean dish can be perfectly healthy for breakfast.