Galway Advertiser 2006/2006_11_02/GA_0211_E1_020.pdf 

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Galway Advertiser

November 2 2006

NEWS

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FASHION

BEAUTY

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H E A LT H

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LIFE

MARY
Breakfast means many different things to people. For some, it's a quick cup of tea, gulped down as they dash out to work, for others, it's a can of coke and a chocolate bar. True lovers of this, the most important meal of the day, like nothing better than a leisurely breakfast that includes everything from orange juice and cereal to a traditional fry. Some even get up early to enjoy it! The advice of our parents that breakfast is the most important meal of the day still rings through. Skipping breakfast means you start the day without a much needed store of energy to last you until the next meal. It can also mean you get hungry and overeat later in the day. Many people claim they do not have time for breakfast. They jump out of bed and rush out the door. Others skip it because they think it is a way to stay thin. But experts warn skipping breakfast is not a way to maintain a healthy weight. In fact, people who do not eat breakfast tend to eat more calories throughout the day. Having a proper breakfast just means getting up a few minutes earlier or putting in a little preparation the night before as in the case of porridge. The effort will be worth it because this early morning fuel will build up your energy to cope with the day's demands. Children especially need a good breakfast. Otherwise, they will be hungry and irritable at school. Food habits start in infancy and stay with people for life so it is important that good food habits are cultivated early on. Breakfast foods should be nourishing, hot in winter and refreshing in summer. Nutritional research indicates that people who eat breakfast tend to be slimmer than those who do not. Many people lead rushed lives, rising early and travelling long distances to school. One nutritional survey revealed that while 78 per cent had a breakfast cereal or cooked type breakfast, 11 per cent had an uncooked breakfast while 11 per cent had no early morning meal. Studies indicate that pupils, especially those who travel some distance to school, consider it a very long day from breakfast until after school. They say while they are not hungry at breakfast they feel peckish at break time. take part in physical activities and end to eat healthier overall. * Children who skip breakfast are less able to learn at school, get less iron in their diets and are more likely to have a higher body mass index which indicates they may be overweight. * Regular breakfast eaters tend to have lower cholesterol than people who skip breakfast. High cholesterol levels increase the risk of heart disease. * A healthy breakfast may sharpen your mental abilities in the morning. Breakfast eaters may work faster and make fewer mistakes than those who skip it * Research indicates that children who skip breakfast seem to do less well in creative work at school * Breakfast skippers are unlikely to make up for the vitamins and minerals that they've missed in the morning * Teenage girls who eat breakfast get more iron in their diet and are less likely to become anaemic * If you skip breakfast you are likely to eat too

O'CONNOR

Beating the breakfast time blues

French toast, waffles or pancakes

much later * It is possible to have a healthy breakfast with a minimum of planning and just a few seconds of actual preparation. Remind yourself of this the next time you feel tempted to sneak beneath the blankets for another precious 10 minutes of shut eye! Ideally, your breakfast option should contain protein and fibre. * Avoid sugary breakfasts. Sugar gives you calories and causes a glucose surge. However, it can cause a crash an hour later

nutritious bite as you rush out the door. Some simple suggestions include the following:* Yoghurt * Large banana with a glass of milk * Pitta bread (fill with light cheese or cheddar spread and tomato) * Apple and cheese * Peanut sandwich * Brown scone * Glass of milk * Mandarins or satsumas * Unsweetened fruit juice is a quick alternative to juice butter

Wise choices
* A small box of nuts, dried fruits, crackers or dry cereal (Wheetabix) * Any breakfast is better than no breakfast. But do try to avoid doughnuts or pastries because they are high in calories, sugar and fat. They also will not make you feel full for long. * Try to eat a variety of food, including grains (bread and cereals), protein (meats, beans and nuts), fruit and vegetables and milk, cheese and yoghurt. * Yoghurt with fruit or nuts * A fruit smoothie such as a strawberry one * A bowl of cereal such as bran flakes with chopped banana and milk * Try a hot cereal, such as a bowl of porridge with milk and fresh fruit. Try mixing cereals to increase variety and the fibre content of your diet, ie, Bran Flakes/All Bran with Cornflakes. Add chopped fruit for variety * Wholemeal bread, lightly buttered and banana and cheese * A boiled/poached egg or grilled rasher, tomato and a wholemeal bread/scone, lightly buttered * Healthy breakfasts on the go include a banana or apple. Cereal bars are a good option, also. You can eat them as you dash to work or school.

Sandwich surprises
If you prefer to have a sandwich for breakfast, use different types of bread to create variety. Try pitta bread, crusty French sticks, soft rolls and wholegrain bread or toasted sandwiches with lean ham, cheese or onion. Make sandwiches with half brown, half white bread. Try any of the following - banana, tomato, grated carrot, shredded lettuce, cucumber or chopped red apple.

Facts about breakfast
* Children who eat breakfast do better in school, are more likely to

Eating on the run
* No time for breakfast? Then grab a quick,

Eggs are a traditional breakfast option.

Wholegrain toast, bagel or a muffin with cheese.