Benefits of Breakfast!

Breakfast can add fiber and whole grains to your diet.

Whole foods, such as whole grains, contain fiber and depending on the food and nature of the fiber can promote cholesterol lowering, satiety and regularity. Many studies indicate that breakfast consumers on average have higher fiber intakes than breakfast skippers (1, 2, 3). In addition, 36% of whole grain consumption takes place at breakfast. (4).

Breakfast improves nutritional quality.

Data from population surveys and observational cohort studies suggest that regular breakfast consumption is associated with higher mean intakes of many micronutrients (5, 6, 7, 8, 9) and, therefore, with a greater likelihood of meeting recommended nutrient intakes (5, 8, 9).

Breakfast Trail Mix
1 ounce walnuts or almonds
1/4 cup dried fruit
1 cup whole grain cereal (like Cheerios or Oat Bran Squares)

Combine all ingredients. Enjoy with a glass of milk or yogurt cup for a balanced breakfast on the go!

(350 calories; 8 grams protein; 16-20 grams fat- 2 saturated; 45 grams carbs; 9 grams fiber)

References: 1) J Am Diet Assoc. 2005 May;105(5):743-760; 2) Am J Epidemiology. 2003 158(1): 85-92; 3) J AM Diet Assoc 2005; 105:938-945; 4) Grain consumption by Americans. Nutrition Insight 32 (Center for Nutrition and Policy, USDA); August 2005; 5) J Am Diet Assoc. 2005 May;105(5):743-760; 6) Brit J Nutr 1997; 78:199-213; 7) J Am Diet Assoc 2006; 106:46-53; 8)Int J Food Sci Nutr 2005; 56:65-79; 9) J Am Diet Assoc 1998; 98:1432-1438

Cited from www.breakfastresearchinstitute.org accessed June 4, 2009.

Carrie H. Demcher, MS/RD/LD
University of North Texas
Student Health and Wellness Center Dietitian
1155 Union Circle #305160
Denton, TX 76203-5017
Phone: 940.891.6745
e-mail: carrie.demcher@unt.edu