Rise and Revive with Breakfast

Get Up and Go
Let’s face it, most mornings are hectic. People focus on preparing for work or school or weekend projects and activities. Too often breakfast gets lost in the mix. In fact, breakfast consumption in the United States has been decreasing. In addition to no time, people cite lack of hunger, uninteresting food choices, earlier morning commitments and little interest in food preparation as reasons for skipping.

The Big Benefits of Eating Breakfast
Breakfast is the most important meal of the day for many reasons. After sleeping all night your body needs fuel. Breakfast provides the energy adults need to perform at their best. Adults who eat breakfast are more likely to consume adequate nutrients and less likely to binge eat later in the day. Eating breakfast is a key practice among people with healthy lifestyles, healthy weights and those who have maintained significant weight loss. Children who eat breakfast are better able to concentrate and learn. They also have better attendance and grades.

What Makes a Good Breakfast?
The best breakfast is one that provides a balance
of nutrients – complex carbohydrates, lean proteins and sensible fats. This will sustain your energy throughout the morning. Use the food pyramid (mypyramid.gov) and choose servings from two or more food groups. Also look for Your Health Your Waysm breakfast meals in your company’s on-site restaurant. By selecting a Your Health Your Way breakfast, you know you are having a balanced, caloriecontrolled meal that will start your day with the energy boost you need. Look for the Your Health Your Way logo on the menu to identify items.

Simple Breakfast Choices
The options for quick and tasty breakfasts are many. From non-breakfast foods to traditional breakfast fare, it’s easy to enjoy a morning meal from your on-site restaurant. The following are some healthful choices you can make at work that are ready to eat in the café or at your desk:
• Fruit and yogurt parfaits made with low-fat yogurt, fresh fruit and topped with crunchy granola
• Oatmeal in a cup with low-fat or skim milk and fresh fruit
• Whole grain cereal in a cup with low fat or skim milk and fresh fruit
• Whole wheat toast with a thin layer of peanut butter and an orange juice
• Whole wheat English muffin with low fat cottage cheese and fresh fruit
• Your Health Your Way fruit smoothies made with low fat yogurt, fresh or frozen fruit and skim milk. Try mango pineapple, strawberry banana and mixed berry flavors. All meet our snack criteria (visit www.yourhealthyourwayonline.com for details.)
• Your Health Your Way breakfast meals such as Egg White Frittata Sandwich or Light Egg and Cheese Burrito with Tomato Basil Topping and Fresh Fruit

Breakfast for your Healthy Lifestyle
Your Health Your Way is designed to make healthful eating at breakfast simple and delicious. All Your Health Your Way meals meet these sensible nutrition guidelines:
• Less than 600 calories
• Less than 30% calories from fat
• No more than 3 grams saturated fat
• Less than 100 milligrams cholesterol
• Less than 1000 milligrams of sodium
• At least 3 grams dietary fiber

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