March is National Nutrition Month , which is a nutrition education and information campaign created by the Academy of Nutrition and Dietetics, formerly the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. So, let’s kick-off National Nutrition Month by discussing breakfast which is the most important meal of the day. Even though it is the most important, breakfast is the one meal most often skipped by children and adolescents. Reasons cited are lack of time, lack of hunger, or dieting to lose weight. Girls are more likely to skip breakfast and prevalence increases with age. Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Time is an issue for everyone so make breakfast simple. Get the morning nutrition you need with these quick breakfast ideas.
* Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.
* Layer low-fat yogurt with your favorite crunch cereal and sliced fruit or berries.
* Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
* Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
* Top a toaster waffle with low-fat yogurt and fruit.
* Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
* Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
* Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
* Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.
If your taste buds just don’t crave breakfast foods, try these:
* Peanut butter and banana sandwich on whole-grain bread.
* Leftover veggie pizza.
* Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.
* Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.
Power up with a healthy breakfast and you’re off to a great start.
Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners’ Courts of Texas Cooperating.
