This post was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. This site was deactivated on July 1, 2013, but you can see the post here.
STUDIES SHOW A BOWL OF CEREAL IS AN EASY HEALTHY BREAKFAST
I’m one of those people who can hardly get down the stairs in the morning – let alone out the door – without eating breakfast. I wake up hungry, so head straight for the kitchen. Lucky for me since more and more research shows the benefits of eating a nutritious breakfast.
But what about the one-third of Americans who do not start their day that way?
The excuses I hear run the gamut from “I don’t have time” to “It’s too fattening.” My response to all of them is, “Eat a bowl of cereal.”
Ready-to-eat cereal is an easy healthy breakfast that’s lower in calories than most other foods people eat in the morning. If you choose a cereal made from whole grains and pair it with skim milk and fruit, it delivers three important food groups to start the day. With them come key nutrients most often lacking in our diets: fiber, calcium, Vitamin D and potassium.
Here’s what else research has to say about the most important meal of the day.
Benefits of a Bowl of Cereal
Better Weight Control
Children who regularly eat cereal for breakfast (at least 7 out of 14 days) have lower body mass index (BMI) than children who only have cereal 4-7 times or fewer than 4 times every two weeks, reports the American Journal of Lifestyle Medicine. The same holds true for adults. A study published in the Journal of the American Dietetic Association found lower BMIs in women who had ready-to-eat cereal rather than higher-fat breakfast foods, and a Harvard study of more than 17,000 men found those who routinely ate breakfast cereal consistently weighed less than those who rarely ate breakfast.
Better Quality Diets
People who rush out the door without eating in the morning have diets that are lower in essential vitamins, minerals and fiber than those who do make time for nutritious breakfast. Even if something is grabbed on the run, the types of foods selected do not make up for the nutrients provided by a breakfast of fortified cereal with milk. In fact, a review of the research on breakfast and health found the diets of people who people who eat whole grain cereal with milk and fruit or fruit juice come closest to meeting the recommendations in the Dietary Guidelines for Americans.
Better Cognitive Function
Eating breakfast doesn’t just help children perform better in school; it can help adults with recall and memory, too. Many people think they need a jolt of caffeine to clear the cobwebs from their head’s in the morning, but a healthy breakfast is more important.
After an overnight fast of 8-12 hours with no food, your blood sugar level is at its lowest. The only fuel our brains can use is glucose, and the best way to get it is from complex carbohydrates, such as those found in whole grains. They are digested more slowly so deliver a steady supply of glucose that keeps our brains fueled longer. And who doesn’t need more help staying focused these days?
These are just a few of the many benefits to eating breakfast, and the options to make it quick and easy are endless. Whether you eat your cereal dry with a smoothie on the side, stir it into some yogurt, or buy a cereal bar to nibble on with a latte, eating breakfast is the best way to start your day.