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Breakfast—the Meal, the Mind-Set, and the Midline

Start eating right from the very first meal of the day with these tips. Plus, discover how eating breakfast can help fuel your weight-control efforts.

What better way to begin your day than with a healthy and nutritious energy boost? You don't eat while you sleep (that's right, dream calories don’t count), so morning is the time to become acquainted with hunger. The word breakfast comes from just that principle: It is the meal when you break the overnight fast. And it's an important fast to break. This first meal of the day—and possibly the most important—is a great opportunity to set the stage for the rest of that day’s eating.

Breakfast can help get you going and help you through the morning. Even if you can commit only 10 minutes to breakfast, that's still an excellent opportunity to "tune in" and prepare your body and mind for the day. Research also demonstrates that people who eat breakfast receive another benefit: weight control. A study at the University of California at Berkeley found that people who eat either cooked or ready-to-eat cereals have significantly lower body mass indexes (BMI) than those who skip breakfast (or eat a meat-or egg-based breakfast). A simple bowl of cereal made with whole grain topped with low-fat milk and a piece of fruit provides fiber, calcium, and other vitamins and minerals, and it is also quick and simple.

Every Morning Is Your Chance for a New Start!
Miriam E. Nelson, PhD, a scientist and the best-selling author of the Strong Women book series, stresses the importance of breakfast. "If you skip this important meal, you may feel like you're running out of steam partway through the morning. You may feel physically sluggish and not as mentally sharp as you'd like. Also, 55% of your total daily calories should come from carbohydrates—so breakfast is a great place to create a healthy beginning!" says Dr. Nelson.

• Try low-fat and fat-free dairy foods and fruits for breakfast.
• Choose hot oatmeal or cereals made with whole grains to kick-start your day and reap the nutritional benefits of whole grains. Foods made with whole grain contain fiber, phytonutrients, vitamins, and minerals that work together for a healthier meal.
• Fiber may help curb your hunger and keep you feeling full.

Simple Changes: How about giving one of these a try for breakfast:

• 1 cup of cereal made with whole grain topped with a 1/2 cup of low-fat milk and a serving of fruit
• One egg white scrambled, a slice of whole wheat toast, and an orange
• One slice of whole wheat toast, a 1-ounce serving of cheese, and a small fruit salad

All of these breakfast options make nutritious starts to your day.