Success in School and Smart Health Habits Begin with Breakfast; Registered Dietitian Debunks Top...

MINNEAPOLIS -- Making smart food choices is among the many topics being discussed in Honolulu, Hawaii, at this year's American Dietetic Association's (ADA) 2006 Food & Nutrition Conference and Expo (FNCE), the world's largest gathering of food and nutrition professionals. While

Studies(1) show that adults and children who frequently eat cereal for breakfast tend to maintain a healthier body weight. But breakfast also seems to have an impact beyond just a fit figure. Kids who skip breakfast rarely make up for the missed nutrients during the day(2) , and they also experience more discipline problems and less academic success than their non-cereal-eating counterparts(3). But to reap the greatest benefits of breakfast, consumers must not only make the time to eat, but also make a smart choice.

"With the many options available today, it is possible to have a balanced breakfast with a minimal amount of planning," says prominent registered dietitian, author and educator, Kathleen Zelman, MPH, RD/LD. "Start with a cereal made with whole grain, top it with skim or low fat milk or yogurt and fresh fruit, and you've got a meal in minutes. For adults and kids, there's just no better way to start the day."

Zelman says that by selecting a breakfast choice such as cereal, consumers choose a morning meal with an average of 50 percent fewer calories than other items, such as a bagel with cream cheese; eggs, bacon and toast; and fast food breakfast sandwiches. She notes, "Lower in fat and calories, and packed with vitamins and minerals, cereal -- especially cereal made with whole grain-- is among the best breakfast choices you can make. It's a vehicle food that often is accompanied with other nutritious foods such as dairy and fruit."

And if that's not reason enough, Zelman debunks the top five breakfast-skipping excuses, and offers a few tips for making a healthy breakfast quick and easy.

1. I skip breakfast so I can save the calories for later. Don't be a breakfast skipper. Research shows that cereal eaters--both adults and children--have healthier body weights.

2. I'm not a breakfast person. You don't have to eat a lot to get the benefits. Try a piece of fruit or glass of juice and whole wheat toast or a small bowl of cereal made with whole grain and low fat milk.

3. I don't have time. Don't be caught hungry and tempted later in the morning. Cereal with milk is quick and easy, and if you choose the right cereal you get whole grain and plenty of nutrients. Also grab a carton of low fat yogurt and a banana -- perfect foods for on-the-run.

4. I exercise in the morning, so I can't eat breakfast. If you fuel your body, you'll actually get more from your workout.

5. Breakfast can't be fun. With a little planning and some creativity, breakfast can definitely be fun! For example, treat your kids- and yourself - to a breakfast parfait: layer low fat yogurt, fruit and your favorite crunchy cereal for a satisfying and fun morning meal.

Kathleen Zelman, MPH, RD/LD, is a registered dietitian, author and educator. Her nutrition expertise is backed with years of professional experience as a clinical dietitian, as well as a spokesperson for the American Dietetic Association. She is a contributing writer to newspapers, magazines and Web sites. Her books include A Harvest of Healing Foods: Recipes and Remedies for the Mind, Body and Soul.

For more information about the benefits of breakfast and other smart food choices, go to generalmills.com and eatright.org.

(1) Albertson, et al. J Am Diet Assoc 2003;103:1613; Albertson, et al. J Am Coll Nutr 2001;20:585

(2) Nicklas TA, et al. Nutrient contribution of breakfast, secular trends, and the role of ready-to-eat cereals: a review of data from the Bogalusa Heart Study AM J Clin Nutr 1998;67:757S-763S.

(3) Wahlstrom KL and Begalle MS. More than test scores: results of the Universal School of Breakfast Pilot in Minnesota. Top Clin Nutr 1999; 15(1):17-29.