| Ever heard these sayings, "Breakfast is the most | | | | - Whole Grain Cereal with 1 cup non-fat, low fat |
| important meal of the day," "The breakfast of | | | | milk |
| champions," "Have you had your Wheaties | | | | - Whole Grain Toast with nut butters or 100% |
| today?" Did you know that breakfast was named | | | | fruit jam |
| for exactly what the name entails- you are | | | | - Small Odwalla or Naked Juice with ½ bran |
| breaking a fast?Studies have shown over and | | | | muffin |
| over again that individuals who eat breakfast | | | | - Instant Organic Oatmeal served with chopped |
| perform better at work, school, and other | | | | fruit, raisins or berries, nuts or seeds, or dried |
| activities that require concentration or thought. | | | | fruit |
| Your brain needs good fuel to function, and food | | | | - Frozen Whole Grain Waffles or Pancakes with |
| provides the fuel for it to function- it's that simple. | | | | fresh or frozen fruit |
| It doesn't stop with breakfast either, mini-meals | | | | - Smoothie (yogurt, fruit, non fat, soy or rice |
| and snacks should make up your entire waking | | | | milk) |
| hour's schedule. Doing this helps to keep blood | | | | - Hard Boiled Egg with whole grain toast |
| sugar levels even, resulting in more consistent | | | | - Luna, Cliff, Lara, or other organic, whole grain |
| energy, moods, and concentration and | | | | meal replacement bar |
| consistently shows a better sense of health and | | | | - 1 cup of soup or leftovers |
| well-being. Without proper, frequent nutrition | | | | EASY SNACKS: between meal comforts |
| individuals tend to experience middle of the day | | | | - Fruit |
| slumps in work performance, less than optimal | | | | - Smoothie |
| performance during exercise or sport practice | | | | - ¼ cup of nuts or seeds |
| sessions, lethargy, irritability and tend to be less | | | | - Dried Fruit |
| rational than a regularly fed person. Unfortunately | | | | - Fruit Leather |
| this not only effects the individual, but more often | | | | - Apple Sauce (unsweetened) |
| than not co-workers, family members and friends. | | | | - Raw Vegetables with 2 Tablespoons of hummus |
| Often sited reasons for skipping feedings include | | | | - Celery stuffed with peanut butter |
| too tired in the morning to eat, not hungry, lack | | | | - ½ of sandwich |
| of time, not sure what to eat, or they are saving | | | | - Soup (1 cup) |
| all their calories for that one great evening meal- | | | | - Frozen 100% juice popsicle |
| one of the worst ideas yet. Too often these | | | | - Organic popcorn |
| excuses lead to poor food choices later in the | | | | - Yogurt |
| day, too many calories consumed and an | | | | - Whole grain crackers with low fat cheese |
| unpleasant feeling of an overfull, gorged gut. Our | | | | - Rice cakes with nut butters, applesauce and a |
| bodies are designed to eat every 2-3 hours, just | | | | sprinkle of cinnamon |
| like a newborn baby. You wouldn't make an | | | | - Cereal |
| excuse for a baby to miss a meal, nor should you | | | | - Granola Bars |
| make and excuse for yourself. There are plenty | | | | - Baked Corn Chips & Salsa |
| of simple solutions for breakfast, snacks and | | | | - Trail Mix (1/2 cup) |
| mini-meals. | | | | - Hard Boiled Egg |
| Below is a list of suggestions for quick and easy | | | | REPLACEMENTS: consider substituting these ideas |
| breakfasts, snacks, as well as several ideas for | | | | Instead of White Sugar ---------- Replace with: |
| replacement options to make meals more | | | | Honey, Maple Syrup (100%), Molasses, Rice |
| nutritious, less fattening, plus lower in sodium and | | | | Syrup, or Barley Malt Syrup. |
| refined products (white flour and sugar). Make a | | | | Instead of Whole or 2% Milk ---------- Replace |
| shopping list and start planning for tomorrow's | | | | with: Organic, non fator 1% milk |
| breakfast and snacks. | | | | Instead of Whole Fat Cheese ---------- Replace |
| BREAKFAST IDEAS: Quick and easy options | | | | with: Low Fat, Part Skim Cheeses |
| - Fresh seasonal fruit- largest selection, most | | | | Instead of Butter & Margarine ---------- Replace |
| common in produce section | | | | with: Organic butter or ghee and Extra Virgin Olive |
| - Organic Yogurt with ¼ cup of Kashi cereal | | | | Oil |
| or organic granola | | | | Instead of Mayonnaise ---------- Replace with: |
| - Rice Cakes with nut butters, 100% fruit jam, or | | | | Hummus, Mustard, Canola Oil & Vinegar |
| applesauce | | | | Instead of Salt ---------- Replace with: Mrs. |