What the Sultan of Swat, Babe Ruth, can teach us about breakfast. This includes improving our performance in the gym, on the field, and in the classroom.
I’ve heard people attribute Babe Ruth’s amazing feats to his voracious "morning ritual" of eighteen eggs, 10 oz porterhouse steak, 2 lbs of fried potatoes, a pot of coffee, and a pitcher of ginger ale mixed with bourbon. Now, I’m not sure if this is true, nor am I tempting you to go on this regiment to become the next Sultan of Swat. However, the Great Bambino does bring up a good topic for discussion: breakfast.
According to the NPD Group’s National Eating Trends Survey, about 25% of Americans skip breakfast at least once a week, and a study in the American Journal of Clinical Nutrition shows that individuals who skip breakfast, on average, consume 100 more calories a day compared to those who did eat breakfast. Skipping breakfast has also been correlated with higher risk of obesity, decreased cognitive function, and less brilliant academic performance. The reason for this is found in the word itself: “breakfast” comes from “breaking the fast”. During your nightly eight hour “fast”, your body uses up energy to keep your heart beating, your lungs breathing, etc., and by the time you wake up, your body is depleted of its main energy source, glucose. Glucose is the main source of fuel for your brain, which is why kids who skip breakfast do worse in school than kids with a good, hearty, healthy breakfast. In the case of the kids who skip breakfast, they are basically starving their brains. So, by eating a hearty and healthy breakfast, you will be literally feeding your hungry brain, but it can also help you lose weight!
Here’s an example of what a wholesome breakfast should include:
1. Whole Grains: These complex carbohydrates are not only your main source of brain food but they include a lot of fiber to keep you fuller longer, as well as helping to maintain a healthy digestive tract.
a. Ex: whole wheat toast, oatmeal with ground flax seeds, multi grain cereals.
2. Dairy: A great source of protein, calcium and vitamin D! (I suggest low-fat!)
a. Ex: non-fat yogurt (I suggest non-fat Greek yogurt!), low-fat milk, low-fat cheeses
3. Fruits/Vegetables: A great source of tons of vitamins and minerals (vitamin C, A, E, Bs and MORE!), as well as a delicious way to get more fiber and carbohydrates!
a. Ex: apple slices, banana, peaches, blue berries, strawberries (these go great on cereals and oatmeals); vegetables; cherry tomatoes, celery sticks, baby carrots, spinach (good in omelets!)
4. Protein: Good lean source of protein is not only a tasty addition to your breakfast, but a good source of vitamin E, iron, magnesium and B12. It helps build your body tissues (muscles, bones, etc.)
a. Ex: nuts/nut butters (peanut butter), eggs, chicken breast slices, beans/legumes
5. Fats/Oils: Despite the common misconception about fats, cooking with healthy, polyunsaturated and monounsaturated fats is a great source of omega-3 and omega- 6 fatty acids.
a. Ex: olive oil, canola oil, flax seed oil, peanut oil (stick to plant based oils).
Try to see if you can get at least four out of the five groups mentioned above. For example, one cup of shredded wheat cereal with a half cup of 1% fat milk, a banana with peanut butter and one third of a cup of low fat yogurt gives you a good nutritious meal. The grains give you fiber and complex carbohydrates with lots of protein from the peanut butter, yogurt, and milk. The banana gives you excellent source of potassium and more carbohydrates, and the milk and yogurt also contain a great amount of calcium and vitamins!
By having a good, hearty and balanced breakfast you will be more awake, alert and ready to take on the day! You will also be less likely to scarf down that HUGE lunch you would have gotten if you skipped breakfast (hence cutting out that excess 100 or more calories). If you want a quick and easy way to plan/track your meals, go to www.mypyramid.gov!
Jessica Kim – A clinical nutritionist and aspiring dietician, Jessica spends most of her time doing rounds as a nutritionist in a hospital setting. Her passion for writing and health translate into a unique clinical perspective on health topics. Jessica can be reached at jessicakim@mklaboratory.com
[1] http://www.naturalnews.com/004771.html