 | Breakfast and Lunch Breakfast
You have probably heard many times that breakfast is the most important meal of the day. Those who eat breakfast regularly consume more nutrients, perform better physically and mentally, and maintain a healthier weight than those who skip breakfast.
Breakfast provides the energy for the start of your day. Breakfast should supply you with 25 percent of your daily energy and nutrients. A high-fiber, moderate-fat breakfast provides fuel for the body and can help with learning, memory, and concentration.
Eating breakfast helps maintain a healthy weight because it sets you up to eat well throughout the day. Skipping breakfast makes snacking and eating a larger meal in the evening more likely, which can result in weight gain. Be sure to have something to eat before the day begins.
Some ways to make breakfast more nutritious include:
- Incorporate three different food groups.
- Choose high-fiber foods like bran cereal, whole-grain breads, fruits, or vegetables.
- Eat fruit instead of just drinking juice.
- Choose low-fat milk products such as low-fat or skim milk, and low-fat yogurt.
- Choose lean meats (e.g., lean ham rather than bacon).
- Avoid fast-food breakfasts as they tend to be high in fat and not nutritious.
- Avoid foods high in fat and sugar such as donuts or toaster pastries.
Try some of these nourishing breakfast ideas:
- bagel with light cream cheese, grapes, and low-fat milk
- toast or bagel with peanut butter, melon, and low-fat milk
- instant oatmeal made with milk, not water, with chopped nuts and raisins
- homemade smoothie that contains a source of protein such as protein powder, milk, or yogurt
- bowl of whole-grain cereal with low-fat or skim milk, low-fat yogurt, and melon
- scrambled eggs with diced vegetables, whole-wheat toast, and a glass of grapefruit juice
- bran muffin, cheese, and fruit
- breakfast sandwich (e.g., lean ham or soy sausage with egg) and fruit
Don’t be surprised if having breakfast makes you hungrier earlier in the day. This means that your metabolism has been stimulated, and your body is signaling you to eat more food earlier in the day, when we are most mentally and physically active.
Lunch
Skipping lunch can make it hard to stay focused in class, on exams, or at work. Eating a healthy, well-balanced lunch provides the energy necessary to feel good for the whole afternoon.
Tips for a wholesome lunch:
- Include whole grains, proteins, vegetables, and fruits.
- Make lunch the night before so you have time to make healthy choices.
- Give yourself plenty of variety so your lunches stay interesting and tasty.
- Drink water or milk instead of soda.
- Eat smaller dinners and save the leftovers for lunch.
Some healthy lunch ideas include:
- Try hummus on a whole-wheat pita with lettuce and tomatoes, some yogurt, and grapes.
- Chop up salad and bring the dressing in a container. Add leftover chicken, tuna, deli meat, cottage cheese, beans or tofu, and a dinner roll.
- Take a corn tortilla and add sliced chicken and cheese, and bring raisins and milk.
- Pack a lunch consisting of a bagel with peanut butter, an apple, and pudding.
- Bake a potato, add cottage cheese and salsa, and pack it with a pear and chocolate milk.
- Bring soft-shell tacos with rice and beans.
- Try bean soup or chili with whole-grain crackers, and melon chunks.
- Make a sandwich on whole-wheat bread with turkey, low-fat cheese, lettuce, and tomatoes, and some snap peas and cookies.
[Updated: 01/08]top of page | story updated 1/23/08
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