Making Breakfast Happen
Is it really true that "breakfast is the most important meal of the day"? Breakfast is indeed a very important meal. A good breakfast fuels you up and gets you ready for the day. In general, people who eat breakfast have more energy, do better in school, and eat healthier throughout the day. Without breakfast, people can get irritable, restless, and tired.
The depth of understanding as to why breakfast is so important has only been brought to light in recent years. The side effects of not eating breakfast negatively impact weight, hormonal health, memory, cognition and mood. Obesity
Why Bother With Breakfast?
Breakfast is a great way to give the body the refueling it needs. People who eat breakfast tend to eat healthier overall and are more likely to participate in physical activities.
Breakfast also can help keep weight in check. Breakfast kick-starts the body's metabolism. And when the metabolism gets moving, the body starts burning calories.
People who eat breakfast are more likely to get fiber, calcium, and other important nutrients. They also tend to have lower blood cholesterol levels and do better in school.
Making Breakfast Happen
Try these practical suggestions to ensure that — even in a rush — you would get a good breakfast before getting out the door:
stock your kitchen with healthy breakfast options
prepare as much as you can the night before (gets utensils ready, cut up fruit, etc.)
get up 10 minutes earlier
have grab-and-go alternatives (fresh fruit; individual boxes or whole-grain baggies, low-sugar cereal; yogurt or smoothies; trail mix) in case there is little or no time to eat
Healthy balanced breakfast
Try to serve a balanced breakfast that includes some carbohydrates, protein, and fiber.
Good sources of these nutrients include:
carbohydrates: whole-grain cereals, brown rice, whole-grain breads and muffins, fruits, vegetables
protein: low-fat or nonfat dairy products, lean meats, eggs,
nuts (including nut butters), seeds, and cooked dried beans
fiber: whole-grain breads, waffles, and cereals; brown rice, bran, and grains; fruits, vegetables, beans, and nuts
Side Effects of Not Eating Breakfast
Obesity: Increase risk of obesity or make it harder to lose weight.
Menstrual Irregularities: Female had more menstrual dysfunctions, including painful menses and irregular menstrual bleeds.
Lowered Cognition: Students had lower test scores, were absent more and less on time to class.
Bad Mood: People experienced large mood improvements when consuming breakfast regularly
Physical Side Effects: Increases risk of hypoglycemia or low-blood sugar, bring on shakiness, dizziness, weakness, headaches, tingling
- Put egg slowly into the boiling water
- Wait until egg clotted, and pull it out of the water
- Put the clotted egg into salty water
- Cut the avacado and put egg with it then spatter floor black flavoring
- Peel pumpkinand get rid of seeds, cut into small pieces
- Cook the pumpkin pieces with boiled water in a small pot
- Cook till pumpkin was softened. Smash the pumpkin
- Add 100ml milk and stir it until boiled
- Put the oatmeal into hot water. Keep the oatmeal and pour the water
- Cut some favoruite fruits into small pieces and make blended juice
- Blend the oatmeal and juice, put them into a small bowl
- Put some fruit pieces and nuts
Choose the food!
Try to drag the food to their own category
Remember you need to include all these category in your meals!
Well done!
You could choose anyone of these category in your meal! Remember to have breakfast everyday!
Choose something for your breakfast
Drag the food in right place to cook a delicious and nutritious breakfast!
