{"id":15300,"date":"2018-02-03T18:55:08","date_gmt":"2018-02-03T23:55:08","guid":{"rendered":"http:\/\/caloriecontrol.org\/breakfast-fast-fun-and-filling\/"},"modified":"2018-02-07T01:03:12","modified_gmt":"2018-02-07T06:03:12","slug":"breakfast-fast-fun-and-filling","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/breakfast-fast-fun-and-filling\/","title":{"rendered":"Breakfast: Fast, Fun and Filling"},"content":{"rendered":"<div><em>By Neva Cochran, MS, RDN, LD<\/em> &#8212;<\/div>\n<p>You\u2019ve probably heard that breakfast is the most important meal of the day. While I wouldn\u2019t say it\u2019s the MOST important, it is certainly a meal you shouldn\u2019t skip.<\/p>\n<h2>Breakfast Benefits<\/h2>\n<p>Breakfast not only fuels the body after a long overnight fast but also boasts an array of additional benefits. Research has found:<\/p>\n<ul>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22902600\" target=\"_blank\" rel=\"noopener\">Kids who eat breakfast<\/a> have better attention, memory and <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23964220\" target=\"_blank\" rel=\"noopener\">performance in school<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21562233\" target=\"_blank\" rel=\"noopener\">Breakfast eaters<\/a> are less hungry, consume fewer calories at lunch and <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25458992\" target=\"_blank\" rel=\"noopener\">maintain a lower weight<\/a> compared to breakfast skippers<\/li>\n<li>Men who eat breakfast have a lower risk of developing <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23877060\" target=\"_blank\" rel=\"noopener\">heart disease<\/a> and <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22456660\" target=\"_blank\" rel=\"noopener\">Type 2 diabetes<\/a><\/li>\n<\/ul>\n<h2>Breakfast Basics<\/h2>\n<p>So what makes a good breakfast? A balance of protein, carbohydrates and healthy fats are key in creating a breakfast that delivers health benefits.<\/p>\n<ul>\n<li>Choose high quality protein like eggs, Greek yogurt, cheese, milk, lean pork, beef or beans that help build and repair body tissue and keep you feeling fuller longer.<\/li>\n<li>Fruits, veggies and grains supply carbs to power your body and brain and fiber to fill you up and promote digestive health.<\/li>\n<li>Healthy fat in nuts, avocado, peanut butter and vegetable oils like corn, canola and olive provide an additional form of energy, aid in absorption of fat-soluble vitamins and reduce risk of heart disease.<\/li>\n<\/ul>\n<h2>Breakfast-on-the-Go<\/h2>\n<p>Breakfast doesn\u2019t have to be complicated to be good for you. Try these quick and easy options when you\u2019re pressed for time in the morning.<\/p>\n<ul>\n<li>Mix a cup of light Greek yogurt, a cup fresh or frozen fruit, 1\/4 cup dry cereal and 2 Tbs. chopped almonds<\/li>\n<li><a href=\"http:\/\/www.incredibleegg.org\/recipe\/microwave-coffee-cup-scramble\/\" target=\"_blank\" rel=\"noopener\">Scramble<\/a> 2 eggs in the microwave and fold in a whole-wheat tortilla with 2 Tbs. low fat cheese, 1\/4 avocado and salsa. Wrap in foil or a paper towel and pair with a piece of fresh fruit.<\/li>\n<li>In 1 cup of oatmeal prepared with fat-free milk, stir in 2 Tbs. peanut butter and 1\/2 banana and a packet of sweetener like aspartame<\/li>\n<\/ul>\n<p>With 400 to 450 calories, 20 grams protein, 50 to 60 grams carbohydrate and 7 to 10 grams of fiber, these breakfast meals combine good taste and good nutrition to start your day off right and keep you going all morning long!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img decoding=\"async\" class=\"wp-image-15316 alignleft\" src=\"http:\/\/caloriecontrol.org\/wp-content\/uploads\/theskinnyonlowcal.orgNeva-Cochran-240x300-80e0b4ec702cddaa2b94db921097e2a3b6dc42c7-1-240x300.jpg\" alt=\"\" width=\"148\" height=\"185\" \/><br \/>\nNeva Cochran, MS, RDN, LD\u00a0<\/strong>is a registered dietitian nutritionist based in Dallas. She serves as a nutrition communications consultant to a variety of food and nutrition organizations, including the Calorie Control Council. She is passionate about promoting fact-based food and nutrition information to help people enjoy nutritious eating.\u00a0Follow her on Twitter\u00a0<a href=\"https:\/\/twitter.com\/NevaRDLD\" target=\"_blank\" rel=\"noopener\">@NevaRDLD<\/a>\u00a0and check out her blog\u00a0at\u00a0<a href=\"http:\/\/www.nevacochranrd.com\/\" target=\"_blank\" rel=\"noopener\">www.NevaCochranRD.com<\/a>.<\/p>\n<p>The post <a href=\"https:\/\/aspartame.org\/breakfast-fast-fun-filling\/\" rel=\"nofollow\">Breakfast: Fast, Fun and Filling<\/a> appeared first on <a href=\"https:\/\/aspartame.org\/\" rel=\"nofollow\">Aspartame<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Neva Cochran, MS, RDN, LD &#8212; You\u2019ve probably heard that breakfast is the most important meal of the day. While I wouldn\u2019t say it\u2019s the MOST important, it is certainly a meal you shouldn\u2019t skip. Breakfast Benefits Breakfast not only fuels the body after a long overnight fast but also boasts an array of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15301,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[77,3,59,157],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Breakfast: Fast, Fun and Filling - 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\/breakfast-fast-fun-and-filling\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Breakfast: Fast, Fun and Filling - Calorie Control Council\" \/>\n<meta property=\"og:description\" content=\"By Neva Cochran, MS, RDN, LD &#8212; You\u2019ve probably heard that breakfast is the most important meal of the day. 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