“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” – Adelle Davis
As soon as my children were old enough to decide, my idea of them drinking a cup of “something hot in the morning” went right out the door! They did not want anything hot in the mornings, something I still cannot do without. I grew up believing the old phrase, “breakfast is the most important meal of the day,” along with a hot cup of beverage. However, according to reports, breakfast is the meal which is most often missed and the claim that “breakfast is the most important meal of the day” has come under more scrutiny.
So, what is breakfast?
Here’s an official definition:
“first meal of the day, eaten before or at the start of daily activities (e.g., errands, travel, work), within 2 h of waking, typically no later than 10:00 in the morning, and of an energy level between 20 and 35% of total daily energy needs”
Historically, cooked breakfast was the norm but Americans shifted to a lighter, grain-based breakfast when cereal was marketed as the healthier, more convenient alternative. Over the years, breakfast consumption has been associated with positive outcomes for diet quality, micronutrient intake, weight status and lifestyle factors. Breakfast has also been suggested to positively affect learning in children in terms of behavior, cognitive, and school performance
Our eating habits depend on a culture that varies in time and space, as well as on our own personal choices. Of all our meals, none varies more than breakfast and millennials reportedly skip twice as many breakfast meals compared with older Americans.
Breakfast is even more diverse on an international level:
- AUSTRALIA: Breakfast will frequently include bacon, eggs, sausages and toast with vegemite (a popular black, salty spread), as well as mushrooms, baked beans, and tomatoes, and lots of fruits.
- BRAZIL: Strong coffee and milk are enjoyed with a plate of ham, cheese, and bread. Feijoada, a thick soup made with black beans and different meats, is also served in the morning.
CANADA: Traditional breakfast foods are cooked eggs, fried pork sausages or bacon, fried or deep-fried potatoes, toasted bread, pancakes or egg-battered French Toast and syrup, cereals, or hot oatmeal. - CHINA: Breakfast vary by region, but the combination of fried dough sticks (or “you tiao”) and warm soy milk is beloved by millions. Dim sum and hot soups like congee are also popular.
- CUBA: Cafe con leche (coffee with milk) served with a tostada (sliced bread) that is buttered and grilled, and often dunked in the coffee.
- ENGLAND: The fortifying English breakfast includes eggs, sausage, bacon, beans, mushrooms, and cooked tomato.
- FRANCE: A traditional breakfast consist of coffee and either baguette or croissant. Like Cubans, the French often dip their buttered bread into their coffee.
- GERMANY: There is a little of everything: cold cuts, cheese, an assortment of fresh bread, butter, jam and sometimes a sweetened hazelnut cocoa spread.
- INDIA: Breakfasts vary by region, but often you’ll find chutneys, dips, and bread like dosa, roti, local cheeses, butter, and jam.
- ITALY: Many begin their day with hot coffee with milk or coffee with bread or rolls, butter, and jam. A cookie-like hard bread called fette biscottate, and cookies are commonly eaten.
- JAMAICA: A traditional breakfast is ackee, callaloo, hardough bread, fried plantains, beef liver and boiled green bananas, butter, roast & fried breadfruit, fried dumplings, fried bammy, bacon or ham, and hot chocolate or coffee.
- UNITED STATES: Breakfast foods vary widely from place to place, but eggs, potatoes, and bacon or sausage is the common trinity. Ham and eggs with hash browns, pancakes with maple syrup, and bacon, grits, oatmeal or cereal.
Bottom line……………
Making healthy food choices is a smart thing to do. We should create a healthy eating pattern by making good choices about our foods and drinks every day. No matter how old you are, a healthy eating plan will give your body the nutrients it needs every day.
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Promoting inner health & outer beauty!
Helping you thrive, not just survive!!
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