Breakfast the Most Important Meal of the Day
By Pauline Williams, MPA, RD; Extension Agent
January 2004
You’ve heard the saying before “Breakfast is the most
important meal of the day” and it’s true. Breakfast
mentally and physically gets your day started.
By the time breakfast rolls around you’ve fasted 8 to
12 hours through the night. Breakfast kick starts your
body’s metabolism – a benefit for those trying to lose
weight or maintain a healthy weight. Skipping
breakfast lowers your metabolism resulting in fewer
calories burned through the day. You may think
skipping breakfast will save calories, but studies show breakfast eaters consume fewer calories
through the day than breakfast skippers. If that’s not enough, breakfast eaters are better at
getting all the nutrients the body needs, particularly calcium.
Eating breakfast provides mental benefits as well as physical benefits. Studies on children show
that breakfast eaters perform better on tests and are more able to concentrate than kids who skip
breakfast.
What you eat for breakfast can be guided by your lifestyle and food preferences. If you’re
pressed for time in the mornings go for portable breakfast foods such as whole fruit, squeezable
yogurts, and whole wheat toast. For the traditionalist try oatmeal with fresh strawberries and a
glass of milk. Want something unique, use last night’s leftovers – a baked potato and orange
juice will give you an entire days worth of vitamin C. Be creative with your breakfast, pack a
pita pocket with scrambled egg whites, cheese, and vegetables; blend your favorite fruit with
yogurt and milk for a calcium packed smoothie; or broil a tomato half with cheese and serve with
toast.
Make breakfast a priority and reap the benefits of physical and mental benefits. Breakfast can be
fun, nutritious, and may even help you lose weight.
Hearty Apple Toasty (2 servings)
2 slices whole wheat bread
1 Tbsp. peanut butter
1 small apple, sliced
2-4 Tbsp. Sharp cheddar cheese, grated
Spread peanut butter on bread slices; top with apple slices and sprinkle with grated cheese. Place
on cookie sheet under broiler for about 1 minute or until cheese is melted.
Nutrition Information per serving: 188 Calories, 23 g carbohydrate, 7 g protein, 9 g fat, 4 g
fiber, 10% calcium, 6% iron, 3% vitamin A, 7% vitamin C.
Veggie Breakfast Burrito (2 servings)
2 small (6 inch) whole wheat or corn tortillas
1 cup vegetables, chopped (onion, peppers, broccoli, carrots, celery, etc.)
1 whole egg
3 egg whites
2 Tbsp. Sharp cheddar cheese, grated
cooking spray
Salt and pepper to taste
1/2 cup salsa
avocado slices for serving (optional)
Sauté vegetables with cooking spray until tender. Beat whole egg, egg whites and salt and
pepper; add beaten eggs to vegetable mixture. Cook until eggs are set. Warm tortillas in
microwave oven until soft (about 10 seconds). Spread egg and vegetable mixture in tortilla,
sprinkle with cheese, roll up burrito style. Top with salsa and serve.
Nutrition Information per serving: 219 Calories, 29 g carbohydrate, 15 g protein, 6 g fat,, 5 g
fiber, 13% calcium, 14% iron, 137% vitamin C, 24% vitamin A.
Low-fat Whole Wheat Pancakes (makes 8 pancakes)
1 cup and 2 tablespoons whole wheat flour
1 tablespoon brown sugar
2 tablespoons apple sauce
1 cup and 2 tablespoons water
1 and 1/2 teaspoon baking powder
pinch of salt
Sift all dry ingredients together. Add apple sauce
and water and mix until batter drips from spoon
(but not too runny). Heat griddle or nonstick pan
and spray with cooking spray. Ladle about 1/4 cup
of batter into the pan and let it cook until small bubbles form in the center. Flip. Serve with a
light butter or margarine and light maple syrup. For a special treat, make the batter with either
1/2 cup walnuts or 1/2 cup blueberries.