Nutrition 101:  Healthy Eating Starts at Breakfast
by Sue Roberts

If you are anything like me, sometimes voices from my childhood can replay themselves,
especially when I least want to hear them!

Does this sound familiar? Its one of those frantic, chaotic mornings when you oversleep,
you can’t find what blouse you want to wear because its in the dirty clothes hamper, you
run out of toilet paper, then you forget that you son needs a lunch packed…you know
what I mean. You barely make it out the door with your shoes on, never mind a nutritious
breakfast in your belly. Eating healthy is the absolute last thing on your mind, and then that voice…”Did you eat breakfast? Good nutrition depends upon eating healthy to start your day!”

Ever since you were a child you probably remember hearing that breakfast is the most
important meal of the day. From your mom to your teacher, they told you that filling up
in the morning with a nutritious breakfast was instrumental to thinking and performing your
best throughout the day. You may have even heard that eating healthy for breakfast can
help prevent those late afternoon munchies from gaining an upper hand…and easily getting
out of hand.

The truth is those things you heard were right. (Sorry to disappoint you.)

Breakfast is important, and fortunately it seems like that message has finally begun to take
hold. Recent data suggest that more people are likely to skip lunch than they are breakfast. (Goodbye power lunches?)

But if you are a breakfast-skipper because you don't have time in the morning to eat, what
can you do to get a nutritious start into your day, without having to get up extra early?

Let's take a step back. What does a “nutritious” breakfast consist of? (If you are thinking
along the line of a couple of donuts and a latte, guess again.) The best breakfasts contain
at least 400-500 kcalories, and include a source of protein as well as carbohydrate. This will
keep your motor humming until lunchtime.

Nowadays people are looking for healthful breakfast items, items that are convenient and
portable, too. In the past couple of years alone, sales of breakfast foods easily eaten with
one hand such as energy bars, breakfast sandwiches and drinkable yogurts have experienced phenomenal growth.

Food companies have responded to this demand with more and more healthy, convenience breakfast foods. Breakfast bars, or a bowl of cereal in a bar as they are often referred to, are extremely popular these days. If you haven't tried any, you are missing out! Keep in mind,
however, that some pack more of a nutritional punch than others, so be sure and read
package labels carefully prior to purchasing.

Here’s a few good choices to get you going (as you run out the door…):

All Bran Bars (Kellogg’s): Yes, now this popular cereal is available in bar form (sans milk, of course.) One bar is an excellent source of fiber at 5g. Other selling points are an absence of
trans fat and cholesterol with only 130 kcalories.

Barbara’s Bakery Crunchy Organic Granola Bars: 180 kcalories of deliciousness! These
bars also contain 1g saturated fat, 3g fiber and 10g of sugar.

Barbara’s Bakery Puffins-French Toast, Strawberry or Blueberry Yogurt Bars: With
8g of sugar, 3g of fiber and 130 kcalories these bars are definitely worth trying.

Country Choice Organic Oatmeal Squares: Ahh…what could be better than a steaming
hot bowl of oatmeal for breakfast? Try this substitute as you run out the door…and its even organic! You can buy these bars in Oatmeal Raisin, Apple Cinnamon and Maple with 4g of fiber
a piece. They also contain 15% DV of iron and 10% DV of calcium.

Kashi Chewy Granola Bars: The company that makes Kashi cereals keeps coming out with
new ones. These bars contain 30% whole grains, 4g fiber and 5g or protein a piece…this
should keep those hunger pangs at bay for awhile! These crunchy and chewy bars also
contain 300mg omega-3 fatty acids, and come in Peanut Butter, Honey Almond Flax and
Trail Mix varieties.

Larabar: Ok, technically these aren’t breakfast bars, but I had to include these in the list
because of they are made of fruit and nuts only. That’s right, no added sugars, gluten free,
dairy free and soy free and super-scrumptious. The kcalories are slightly higher than other
breakfast bars (approximately 200 kcalories a piece) and they contain more fat, but this
comes solely from the nuts.

Nature’s Path Organic Granola Bars (Flax Plus Pumpkin and Peanut Butter varieties): Yummy. Enough said.

Roman Meal 100% Whole Grain Snack Bar: This is one that may fool you. These are truly
a good tasting bar, although the calories are close to 200 a piece. But with 5g of fiber and
between 250 and 320mg of potassium and of course whole grain, these are definitely worth it.

Eating healthy for breakfast never tasted so good!

Copyright  April 27, 2007  Sue Roberts, MPH MS RD/CN
As a certified nutritionist and registered dietitan for over 20 years, Sue is passionate about helping you become your healthiest ever! She provides completely confidential online nutrition counseling, wellness coaching and education services at www.YourOnlineNutritionist.com

Your Online Nutritionist
PO Box 4354
West Richland, WA 99353
ph: 509.392.2071
fax: 309.401.8759
sue@youronlinenutritionist.com