NewsletterTwo

HennepinCounty
HumanServices and PublicHealthDepartment Health@Work

Beabreakfastchampion

Eatbreakfast,weighless Almost 90 percent of the successful “maintainers” intheNationalWeight ControlRegistryeatbreakfastat least five days a week.Why does eating a healthy breakfast help you maintain weight? It helps you make it to lunch without snacking, avoid overeating later in the day, and jump-start your metabolism.

Startsmall

Most adults know that eating breakfast is a healthy habit, yet some

skip it because they’re in a hurry or aren’t hungry. Skipping

breakfast can actually backfire though, making you much hungrier by the time lunch rolls around (or sooner).

Commit to eating a nutritious breakfast every day—even if you do it on the run. Start small: Grab a

banana, apple, or glass of juice when you get up.When that becomes a habit, add small amounts of foods you like. It’s easier to build the breakfast habit if you use foods that appeal to

Bonus: Research showsthat your kids orsignificantotherwillbemorelikely toeatbreakfastifyoudo.

Notime—eatingonthego

Breakfastcanbeconvenient, flexible,and portable.There’s no need to cook or eat at the table; you

can grab breakfast on the way out the door. Keep foods on hand that are quick, convenient, and easy to take with you. (For ideas, see the list on the next page.) No time? Get up just five minutes earlier or set out your breakfast the night before.FAST

Healthstartsathome Researchshowsthateatingevenone fast-foodmealaweek(including breakfast)increasestheriskof gainingweight.Restaurantmealsare usuallyhigherincaloriesandfat.On

theflipside,eatingbreakfastathome

(ortakingitwithyou)willbehealthier andlessexpensive. FRUGAL

DidYou Know?

Apastrythesizeofyourhand packsaround500calories(about one-quarterofaday’scalories).

NEWSLETTERONE:

Weighinregularly

NEWSLETTERTWO:

Beabreakfastchampion

NEWSLETTERTHREE:

Getmovingwithasmile

NEWSLETTERFOUR:

Howmuchisenough?

NEWSLETTERFIVE:

Unplugtolivemore

NEWSLETTERSIX:

Withoutadoubt,planitout

NEWSLETTERSEVEN:

Checkingin:mindfuleating

you.You’ll soon find yourself looking

forward to breakfast.

NEWSLETTEREIGHT:

Driveby thedrive-thru

Doesyourbreakfastincludethesebuildingblocks?

•Healthy protein — Include one or more protein sources.

Examples: peanut or almond butter; low-fat milk, soy, or rice

milk; low-fat yogurt or cheese; smoked or canned salmon; eggs; or chickenorturkeysausage.

•Fruits and vegetables — Enjoy brightly colored fresh, dried, canned, or frozen fruit such as berries, citrus, grapes, cantaloupe, kiwi, and mango. Don’t forget spinach, bell peppers, broccoli, onions, and tomatoes for egg dishes.

•Whole grain — Look for high-fiber (5 grams or more per serving), whole-grain cereals; 100 percent whole-grain bagels, English muffins, toast, or waffles; or oatmeal.

IfSundaybrunchisany indication,peoplelovebreakfast foods!Whynoteatbreakfastfor dinner?Startanewtradition,and trypancakesoreggsfordinner.

Optionsforasmart,easy(andtasty!)breakfastFAST

•Leftoverveggie pizza with fruit and a glass of milk —Try whole-grain crust.

•Hard-boiled eggs — Boil half a dozen eggs on Sunday night to eat during the week.

•Whole-grain toast, bagel, ormuffin—Add peanut butter, sliced banana, honey, or low-fat cream cheese.

Take along an apple too.

•Whole-grain wafflesorpancakes — Make them over the weekend and freeze the leftovers. Grocery stores also sell frozen whole-grain options.

•Oatmeal (instant, rolled, orsteel cut) —Add milk or yogurt, cinnamon, honey, berries, pecans, or dried fruit. Option: Premake the oatmeal, and store it in the fridge in single-serving, microwavable containers.

•Low-fat yogurt with berries, nuts, orwhole-grain cereal —Try low-fat Greek yogurt for more protein and a creamier texture.

•Snack bag of dry cereal, walnuts, and dried fruit.

•Part-skim mozzarella cheese, whole-grain bread, and some grapes.

•Scrambled eggs, grated hard cheese, and sautéed leftoverveggies in a whole-wheat tortilla.

•Shredded, reduced-fat cheddarand green apple slices in a whole-wheat tortilla.

•Low-fat cottage cheese, sliced peaches, orblueberries, and a drizzle of honey in a whole-wheat tortilla.

•Smoked salmon, a slice of tomato, and a little whipped cream cheese on pumpernickel.

•Leftovers from last night.