{"id":16116,"date":"2017-09-05T14:09:40","date_gmt":"2017-09-05T18:09:40","guid":{"rendered":"http:\/\/caloriecontrol.org\/putting-breakfast-on-the-menu\/"},"modified":"2018-02-07T01:03:52","modified_gmt":"2018-02-07T06:03:52","slug":"putting-breakfast-on-the-menu","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/putting-breakfast-on-the-menu\/","title":{"rendered":"Putting Breakfast on the Menu"},"content":{"rendered":"<div><strong><em>By: Ellen Stokes, MS, RD, LD<\/em> &#8212;<\/strong><\/div>\n<h2>Are you a member of the breakfast club \u2013 or do you miss out in the morning?<\/h2>\n<p>September is Better Breakfast Month, a time to wake up to the benefits of eating a nutritious breakfast and give the meal the respect it deserves.<\/p>\n<p>Numerous studies support the importance of eating breakfast regularly \u2013 and the potential negative consequences of skipping it.<\/p>\n<p>For example, one study found that people who skipped breakfast were more likely to gorge on empty calories at night when they were under stress. The researchers also found that breakfast skippers were less likely to meet the <a href=\"http:\/\/caloriecontrol.org\/healthy-eating-update-2015-dietary-guidelines-for-americans\/\" target=\"_blank\" rel=\"noopener\">Dietary Guidelines for Americans<\/a> than breakfast eaters.\u00a0 And, breakfast skippers had the lowest intakes of every vitamin and mineral except sodium.<\/p>\n<p>Another study found that children who participated in the school breakfast program had significantly lower BMIs than children who were not in the program. \u00a0Adult breakfast eaters also tend to be slimmer than their non-breakfast eating counterparts, according to researchers.<\/p>\n<p>With everything breakfast has going for it, why do some people opt out or rely on a couple of cups of coffee instead?<\/p>\n<p>Here are a few of the reasons that skippers give \u2013 and my suggestions for putting breakfast on the menu:<\/p>\n<div class=\"su-service\">\n<div class=\"su-service-title\"><i class=\"fa fa-sun-o\"><\/i> <strong>\u201cMornings are too hectic.\u201d<\/strong><\/div>\n<div class=\"su-service-content su-clearfix\">\n<p>Time can be precious in the morning, so advanced planning may be called for. Hard-boiled eggs, high protein breakfast bars, fortified breakfast drinks, yogurt, whole fresh fruits, and prepackaged cheese portions are all great grab \u2018n\u2019 go choices to have on hand.<\/p>\n<\/div>\n<\/div>\n<div class=\"su-service\">\n<div class=\"su-service-title\"><i class=\"fa fa-sun-o\"><\/i> <strong>\u201cMy kids and I aren\u2019t fans of cereal or eggs.\u201d<\/strong><\/div>\n<div class=\"su-service-content su-clearfix\">\n<p><strong>\u00a0<\/strong>Just because you\u2019re eating in the morning doesn\u2019t mean you have to have traditional breakfast foods. Why not have leftovers from last night\u2019s dinner or enjoy a peanut butter or grilled cheese sandwich on whole wheat bread? Add a side of fruit and a glass of low-fat milk and you\u2019re set. \u00a0At the same time, you\u2019ll want to avoid consuming empty calories from sugary pastries or high sugar coffee drinks. If you like having something sweet with your breakfast, try using a low\/no calorie sweetener like aspartame in place of sugar.<\/p>\n<\/div>\n<\/div>\n<div class=\"su-service\">\n<div class=\"su-service-title\"><i class=\"fa fa-sun-o\"><\/i> <strong>\u201cI\u2019m not really hungry.\u201d<\/strong><\/div>\n<div class=\"su-service-content su-clearfix\">\n<p>Some people just don\u2019t feel like eating soon after they get up. If you\u2019re one of those people, just shift your breakfast time until later in the morning. This may mean carrying your breakfast to work or to school \u2013 a nice break in the morning to look forward to.<\/p>\n<p>The specifics of when and what you eat in the morning aren\u2019t nearly as important as aiming for a <em>better <\/em>breakfast \u2014 one that includes protein, complex carbs, fiber, and some healthy fat.\u00a0 That way you\u2019ll be getting important nutrients and energy, stay fuller longer, and be less likely to overeat later in the day.<\/p>\n<\/div>\n<\/div>\n<p>Here\u2019s a simple recipe that\u2019s a favorite of mine for breakfast, particularly when I\u2019m craving pizza.<\/p>\n<h3><strong>Brekkie Veggie Pizza<\/strong><\/h3>\n<p>100% whole wheat English muffin, split in half and toasted<br \/>\n2 slices muenster cheese<br \/>\nFresh green pepper slices or spinach leaves<br \/>\nFresh tomato slices<br \/>\n1 teaspoon extra virgin olive oil<br \/>\nFreshly chopped basil to taste<br \/>\nFreshly ground black pepper to taste<br \/>\nDried Italian seasoning to taste (optional)<\/p>\n<p>After toasting English muffin halves, place in toaster oven with one cheese slice on top of each.\u00a0 Broil until cheese is melted.\u00a0 Remove muffin halves from oven and place green pepper and tomato slices on top. Return to toaster oven for 2-3 minutes. Remove from oven.\u00a0 Drizzle 1\/2 teaspoon of olive oil on top of each muffin half.\u00a0 Sprinkle with freshly chopped basil and ground pepper.\u00a0 Serve immediately.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img fetchpriority=\"high\" decoding=\"async\" width=\"200\" height=\"300\" class=\"alignnone size-medium wp-image-16106 alignleft\" src=\"http:\/\/caloriecontrol.org\/wp-content\/uploads\/fructosefacts.orgEllen-Stokes-5.19.17-200x-dd11fb990d37d6a34abb3c41e0ddb8dbd71bd364-2-200x300.jpg\" alt=\"\" \/>Ellen Stokes, MS, RD, LD<\/strong> is an award-winning video producer, director, and writer in addition to being a registered dietitian. Ellen writes and creates videos about nutrition education, food safety, menu planning, grocery shopping, and healthful cooking on a budget. Ellen has worked with organizations and companies including WebMD, the Partnership for Food Safety Education, and the University of Georgia Food Science Department. Ellen formerly worked for CNN as a writer and producer and teaches food safety and nutrition for Georgia State University. Check her out on Twitter <a href=\"https:\/\/twitter.com\/EllenS_RD\" target=\"_blank\" rel=\"noopener\">@EllenS_RD<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>The post <a href=\"https:\/\/aspartame.org\/putting-breakfast-on-the-menu\/\" rel=\"nofollow\">Putting Breakfast on the Menu<\/a> appeared first on <a href=\"https:\/\/aspartame.org\/\" rel=\"nofollow\">Aspartame<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By: Ellen Stokes, MS, RD, LD &#8212; Are you a member of the breakfast club \u2013 or do you miss out in the morning? September is Better Breakfast Month, a time to wake up to the benefits of eating a nutritious breakfast and give the meal the respect it deserves. Numerous studies support the importance [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":16117,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[77,3,157],"tags":[],"class_list":["post-16116","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aspartame","category-featured","category-lifestyle-articles"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Putting Breakfast on the Menu - Calorie Control Council<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/caloriecontrol.org\/putting-breakfast-on-the-menu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Putting Breakfast on the Menu - Calorie Control Council\" \/>\n<meta property=\"og:description\" content=\"By: Ellen Stokes, MS, RD, LD &#8212; Are you a member of the breakfast club \u2013 or do you miss out in the morning? 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