No excuse not to eat breakfast

Mother always told us breakfast is the most important meal of the day. Believe it or not, research shows she was right.

Breakfast means "breaking the fast," or refueling the body after it has been without food all night. Food is the fuel that keeps the body going, and refueling at breakfast helps you perform and feel better.

If you skip breakfast, what's your excuse? Common reasons are "not hungry," "on a diet," "nothing to eat" and "lack of time." Not feeling hungry when you wake up could be due to stress hormones affecting your hunger cues.

LACK OF TIME

When lack of time is your excuse, consider that it takes less time to eat breakfast than it does to shave, shower and blow-dry your hair. Most people eat breakfast in less than five minutes, so a nutritious breakfast doesn't have to be time-consuming. Keep your kitchen stocked with several easy-to-serve items such as yogurt, fresh fruit, ready-to-eat cereals, shelled nuts, cereal bars and a variety of ingredients for creating your own nutritious breakfast sandwiches. Children can help themselves to these grab-and-go foods.

DRIVE THROUGH

If you buy breakfast on the run at the drive-through window of a fast food chain, always look for healthy menu items like these: a whole-grain or bran cereal and low-fat or fat-free milk; an egg-white omelet; a fruit cup or plate; a piece of fruit and yogurt; fruit, bagel with jam and low-fat milk; Canadian bacon (which is leaner); a breakfast burrito; an English muffin; a bagel or toast.

DIETING

Are you watching your weight? A nutritious breakfast helps with weight control by providing fuel to jump-start the metabolism after you have fasted all night. Breakfast eaters seem to need fewer snacks and consume less fat all day, while breakfast skippers tend to have a higher blood cholesterol level, which puts them at risk for heart disease. Breakfast replenishes your blood sugar, or glucose, and energizes the body so you can perform better at work or school.

THE BENEFITS

Studies have shown that when children have breakfast, they are more alert, participate more fully in school activities and usually are on their best behavior. They have longer attention spans, score better on tests and improve their grades, are tardy or absent less often and make fewer visits to the school nurse. They also are not as easily distracted and are less fidgety, irritable or tired. This applies to adults in the workplace, too.

PICK THE RIGHT FOODS

Without breakfast, it is hard to get adequate fiber, vitamins and minerals in your diet. Look for cereals made with whole grains and contain at least 5 grams of fiber per serving.

Avoid the "candy cereals," and select those with little or no added sugar. Adding your own sugar allows you to control the amount.

Sugary breakfast foods cause a quick rise in blood sugar and a surge in energy, followed by hunger symptoms about an hour later.

On the other hand, a breakfast containing a balance of carbohydrates, proteins and fats provides a sustained release of energy, maintaining blood sugar levels and postponing hunger symptoms for several hours.

Content for this column provided by Clemson's Home and Garden Information Center.

Bob Guinn is Beaufort County Clemson University Cooperative Extension Service home economics and community development agent.