Nutritional Column, Cathie Ostrowski, MS, R.D., LDNWhy You Should Never Skip Breakfast….
Dear Readers,
You may have heard the saying, “Breakfast is the most important meal of the day”. It turns out that this is true. Here are some reasons why. 1. Your body has been without food for many hours while you have slept. Lack of food overnight causes a decrease in metabolic rate. Breakfast jump-starts your metabolism and gets your body going for a day of activity. 2. You burn more calories in the morning. If you eat the same amount of calories on two separate days, you will burn more of those calories on the day when you consume most of the calories in the morning. 3. Research has shown over and over again, that people who eat breakfast lose more weight and are better able to maintain their weight than those who don’t. Why? Because skipping meals, especially breakfast, leads to overeating and making poor food choices later in the day when your hunger levels are out of control. Nighttime snacking, a common source of extra calories, has been linked to skipping breakfast. 4. Eating breakfast provides your brain with glucose, its main source of fuel. People who don’t eat breakfast are more likely to feel moody, irritable and fatigued by lunchtime. 5. Eating breakfast helps improve memory and the ability to perform tasks that require memory. Studies have repeatedly shown that children who eat breakfast score higher on tests than those who go to school hungry. 6. People who skip breakfast are more likely to have high blood cholesterol levels, suffer a heart attack or stroke. 7. Skipping breakfast will negatively affect your ability to exercise and perform athletically. Furthermore, if you skip breakfast, you may not have the energy to exercise at all. A good breakfast contains both carbohydrate and protein. Carbohydrate provides energy and protein will help you feel full longer and maintain blood glucose levels until you are able to eat again. Pork is a great source of protein, and a breakfast favorite. Pork will provide you with much needed B-vitamins and iron to start your day. Try these lean and balanced breakfast ideas that contain less than 400 calories: Breakfast Sandwich
Whole Wheat English Muffin
1 oz. Canadian Bacon
1 oz. 2% American or cheddar cheese
1 c. berries
Breakfast Wrap
Fill a 6 inch Whole Wheat Tortilla with
1 Egg scrambled with
2 slices 40% lean bacon
Chopped Red Pepper
Serve with 8 oz Orange Juice
Fresh Fruit and Ham Breakfast
2 oz Sliced Ham
1 c. Fresh Cantaloupe or Pineapple
Small Wheat Roll
Skim Milk
Skillet Breakfast
½ c. Diced Potatoes (Dice small and leave skin on)
½ Medium Onion Diced
2 oz. Diced Ham
Sauté in 1 tsp. Canola oil until onions are clear, potatoes soften, and ham is hot.
Serve with fresh fruit
For more delicious recipes, or for information on how to cook pork, log on to: www.theotherwhitemeat.org Yours in Good Health,
Cathie Ostrowski, MS, RD, LDN
North Carolina Pork Council Nutritionist | 
