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Eat Breakfast to Improve Your Health

Updated on February 13, 2018
Pamela99 profile image

After 22 years as an RN, I now write about medical issues and new medical advances. Diet, exercise, and lifestyle are all important.

Studies Show the Importance of Eating Breakfast Foods

Studies have linked a healthy meal for breakfast (which means 1/3 of your daily calorie intake) with better health, less chronic disease, plus increased longevity. Starting the day with a healthy breakfast foods boosts your energy. It increases your attention span and heightens your sense of well-being.

It also helps to be in better control of your emotions. Certainly healthy kid recipes for breakfast will allow them to perform better in school. Also, breakfast food is the perfect way to increase your fiber intake.

Cold Cereal

Bing Images
Bing Images

What is a Good Breakfast?

While this article is focused on healthy grains, scrambled eggs are a great source of protein in the morning and most children like them. They can be served with a healthy grain bread also.

The quickest breakfast is probably a breakfast bar or cold cereal with some fruit and milk. There are numerous grain choices on the grocery shelves, including wheat, rice, oats, bran, graham, granola, corn flakes to name a few. Read the label and try to find the high fiber grains without a lot of added sugar for the optimal healthy choice.

You can find very good quality in cold cereals by looking at the cereal section by reading the labels to avoid the high sugar varieties, and try to purchase cereal with high fiber content. There are cereals made with low calorie recipes available also if weight is an issue. Keep at least a couple of cereals on hand, preferable in a plastic container in your pantry to keep it fresh.

Toast is another thing people use for a quick breakfast and there are numerous types of bread, white, whole grain, whole wheat, rye, oat, gluten-free, multi-grain of varying numbers, plus, English muffins. Another breakfast favorite is bagels which are baked, but are made with a variety of different grains. People quite often slice them, toast them, and top them with butter or cream cheese. Your whole grains are your healthier choices

Healthy Foods Found in Hot Cereals for Breakfast

Some if the healthier grain choices are found in hot cereal. The cereal can be cooked on the stove top, in the microwave, or in a crock pot overnight so it is ready in the morning. This is particularly helpful when you have a large family that eats breakfast at different times in the morning. Another way to make hot cereal and keep it warm over a period of time is to use a double boiler. That way the cereal won’t become scorched and stick to the bottom of the pan.

There are numerous types of hot cereals; the newer steel cut oatmeal, quick cooking oats, cream of wheat or rice, grits, corn grits, gluten-free varieties and there are 3, 7 and 9 grain cereals available. Some grains differ with different brands, as some have flax, millet, quinoa, barley, buckwheat or amaranth. Hot cereals tend to have lower amounts of sugar, more fiber and fewer calories. Flours and hot cereals should also be store in containers with tightly fitting lids.

Gluten Free Hot Cereal

Photo Courtesy of Bob's Red Mill
Photo Courtesy of Bob's Red Mill

Healthy Recipes for Kids

Many people enjoy some type of pancake (also called hotcakes, flapjacks (small thin pancakes), griddlecakes, Johnny cake (cornmeal flat bread), crepes and waffles. You can buy store pancake mixes, or make homemade pancakes or waffles quite easily. The most common grain for pancakes and waffles is all purpose or unbleached flour.

Other great grain choices include; buckwheat, gluten free flour, wheat flour, whole wheat flour with oatmeal, organic certified coconut flour, barley flour, millet flour, coat flour, rice flour, soy flour, unbleached flour-high gluten, and wheat graham flour. Mexican hotcakes similar to US pancakes but made with cornmeal, often being sold by street vendors.

Waffles are cooked in a waffle iron but pancakes can be fried in most any flat pan and a griddle is perfect. You can also purchase frozen waffles and pancakes that can be cooked in the toaster or the microwave.

Strawberry Scone

Scones

There is large variety of scones that are very tasty. Scones are becoming more popular in the United States but are particularly popular in the United Kingdom, Canada, Australia, New Zealand and Ireland. They are usually made from wheat, barley or oatmeal with baking powder or a leavening agent.

Originally scones were flat and round and made with unleavened oats. They were baked on a griddle, next they were cut into triangle quadrants for serving. When baking powder became available to the masses, scones started to be baked in the oven. Now you can purchase them in many stores. Although most scones are baked they can also be cooked in a covered frying pan on top of the stove. Wrap in a saran wrap or place in a container with a tight lid to keep fresh.

Soda Bread Farls

Looking at Other Options

If none of these grain products entice you for breakfast you can always stop at your local bakery and buy the donuts which are fried, a muffin or Danish pastry, but along with this choice comes a large supply of sugar and calories. Of course, people do make donuts in their homes and cook them in a deep fryer but having done that in years past I can say it is a lot of work.

If you are trying to improve your health, eat a nourishing breakfast, read the labels of the products you purchase, look for high fiber products with low sugar and if you are going to cook make sure you use the healthier oils. If you want to be served and just not worry about it, go to a bed and breakfast place for the weekend

Butterscotch Pecan Scone

Other Types of Scones

Skillet Scones (Soda Bread Farls) are flat breads that are made from the same dough as Irish soda bread but they are cooked in a skillet or on a griddle. They’re triangular and made by shaping the bread dough into a disc and cutting it into quarters before cooking, then cooking each piece individually. The idea is to be able to whip up the bread at a monument’s notice without having to use the oven. This is also a common bread made while camping, using a skillet over a campfire. You eat them with butter, jam, cream or whatever you please.

Another tasty dish is Iron Skillet Coconut-lime scones made with all purpose flour and unsweetened coconut milk. You heat the skillet on medium until the butter melts, spoon the dough evenly into the four triangles of the hot iron skillet. Then bake the scones in the oven.

Summary

The importance of eating a healthy breakfast is important and many people just grab that cup of coffee and run out the door. It is important to eat a healthy meal but if you are one of those people who just can not eat first thing in the morning, grab a piece of fruit and a healthy snack bar for that mid morning break.

Children absolutely need to be in the habit of eating breakfast before school. Try some of the tips suggested in this hub if time is a problem in the morning. Planning ahead the night before will make a huge difference and getting the children up in enough time to eat is essential. Healthy foods make a big difference in how well we all perform at school or work each day.

The copyright to this article is owned by Pamela Oglesby. Permission to republish this article in print or online must be granted by the author in writing. Revised September, 2013

Comments

Submit a Comment

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Nancy. Thank your so much for your comment.

  • nancy_30 profile image

    nancy_30 

    8 years ago from Georgia

    I loved all the breakfast ideas. I hardly ever miss breakfast, and when I do I can tell the difference. If I don't eat something for breakfast I always feel sluggish the rest of the day. Thanks for sharing all this wonderful information.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Support Med, Thank you for your comment.

  • Support Med. profile image

    Support Med. 

    8 years ago from Michigan

    Great reminder of the importance of breakfast. Too many times,sice I'm on the internet quite early, I forget about eating breakfast--not good. I have not had a scone in years-delicious though. Voted-up/rated!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    lovestored, Thank you so much for your kind comments.

  • profile image

    lovestoread 

    8 years ago

    Very informative hub Pamela99. Lots of new ideas for breakfast or just a morning or afternoon snack.

    There are also many variations of flavoured scones. All of which are delicious.

    Many thanks

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    akirchner, Maybe you should copy the scone and keep it on your desktop! It does look wonderful. Thanks for the comments.

    Habee, Thanks for your comment.

  • habee profile image

    Holle Abee 

    8 years ago from Georgia

    Thorough, useful discussion on breakfast grains! Thumbs up!

  • akirchner profile image

    Audrey Kirchner 

    8 years ago from Washington

    I came back to look at the scone! Good grief...just what I need but it looks so good. Since I can't eat chocolate, that just seems like a very good reward for me, don't you think?

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    drbj, Yes, caramel, nuts and fruit all make everything look good. Thanks for your comment.

    Anginwu, Thank you very much for your comment.

    Money glitch, I love breakfast food also and sometimes eat if for dinner. Thank you for your comments.

    Billy, Thank you very much for your comment.

  • billyaustindillon profile image

    billyaustindillon 

    8 years ago

    Pamela I agree - breakfast is the most important deal of the day and you need fiber. You offer so many choices here - rated it up and awesome :)

  • Money Glitch profile image

    Money Glitch 

    8 years ago from Texas

    O.k. Now I am hungry. I love breakfast so much that I can eat it any time during the day. Thanks for sharing healthy info that can provide nourishment as well as taste so good. :) Rating up!

  • anglnwu profile image

    anglnwu 

    8 years ago

    Lovely pictures and what a selection of healthy choices. I would use some scones now, lovely with some jelly. Nicely done and rated up.

  • Daddy Paul profile image

    Daddy Paul 

    8 years ago from Michigan

    I am hungry now.

  • drbj profile image

    drbj and sherry 

    8 years ago from south Florida

    Hi, Pamela - what a hunger-inducing hub this is. I'm not that fond of scones all by themselves, but covered with butterscotch and pecans, how could anyone resist?

    Come to think of it, almost anything is delicious when covered with butterscotch and pecans. Except maybe fish.

    Thanks for reminding me about all these tasty breakfast choices.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    akirchner, Thank you so much for your comments.

  • akirchner profile image

    Audrey Kirchner 

    8 years ago from Washington

    Some of my favorite things! I only wish I could eat everything I so love to cook - if I ate any more, I'd have to join the professional wrestling circuit.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    GPAGE, Thank you for your comments. I hope the recipe is good as I plan on trying it and maybe some others for scones.

    Stephhick, Thanks so much for your comments.

    Darlene, I'm glad to know I could lead you with yummy food! Thank you for your comments.

    Amber, That hub was interesting and I should get the book. Thanks for your comments.

  • Amber Allen profile image

    Amber Allen 

    8 years ago

    Hi Pamela

    Breakfast is such an important meal of the day and you've done a great job here to show us some different options. I've just finished a hub by Micheal Pollan and his latest book "Food Rules" and I can see that you've abided by one of his rules which is not to eat breakfast cereal that changes the color of the milk! Rated up!

    Amber:)

  • Darlene Sabella profile image

    Darlene Sabella 

    8 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

    Just put those pictures of all those yummy foods in front of me and I will follow you anywhere LOL, love this hub, I never eat breakfast, unless I am traveling, thank you for this wonderful hub, thumbs up

  • stephhicks68 profile image

    Stephanie Hicks 

    8 years ago from Bend, Oregon

    Breakfast is my favorite meal of the day! I'm with you on the observation that those butterscotch scones may not be the healthiest option, but they'd sure make a nice treat every once in a while. :)

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Oceansnsunsets, Thank you for your comments.

  • oceansnsunsets profile image

    Paula 

    8 years ago from The Midwest, USA

    Hi Pamela, a great hub, and I especially liked the ideas with scones. Thanks for sharing.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Tom, I'd say that is healthy. Thanks for your comment.

  • GPAGE profile image

    GPAGE 

    8 years ago from California

    Pamela! This is a great article. I love Bob's Red Mill products and one of my faves in the morning is oatmeal with bananas and raisons....The pecan scones on here look fantastic! Thank you for the recipe you sent. I will try it soon and let you know. Best, G

  • Tom Whitworth profile image

    Tom Whitworth 

    8 years ago from Moundsville, WV

    Pamela,

    I prefer hot oatmeal with brown sugar and maple syrup for breakfast.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Coffeesnob, I'm not so sure the butterscotch scones are low calorie (ha-ha), but they looked so good I had to put them on the page. Thanks so much for your comments.

  • profile image

    coffeesnob 

    8 years ago

    Oh I am hugry now! I eat breakfast on the run a lot so I often will make a penut butter and banana sandwhich to take with me as I run out the door. Those butterscotch pecan scones look yummy

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Hello, Thank your for your comments.

  • Hello, hello, profile image

    Hello, hello, 

    8 years ago from London, UK

    Thank you for all these suggestion. You have a great research there.

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