IU Health Arnett dietitian offers tips on eating a healthy breakfast

LAFAYETTE, Ind. (WLFI) - Dietitian Nicole Harmeson stopped by News 18 Daybreak to talk about the most important meal of the day: breakfast.

She says there are a lot of benefits of eating breakfast, both for your own health and the health of your family and children. For example, breakfast eaters typically have a lower body mass index, get more nutrients each day and are able to focus more throughout the morning.

Those who typically skip breakfast tend to overeat later in the day, have higher cholesterol levels and tend to snack more on high-fat, low-nutrient dense foods.

Some of the common reasons given as to why people skip breakfast include: trying to lose weight, being too busy or feeling too tired. According to the National Weight control Registry, 78 percent of people who lose weight and keep it off eat breakfast every day.

When thinking about breakfast, remember to eat food with both protein and fiber to help keep yourself full for a longer period of time.

Harmeson offered a few recipe examples which she said will take very little time to make these and are fairly easy to eat on the go:

• Peanut butter on whole wheat toast/bagel with fruit
• Apple and low fat cheese/nuts
• High fiber cereal with milk and fruit
• Yogurt and fruit
• Hard-boiled eggs
• Whole-wheat English muffin toasted with ham egg and cheese

Harmeson said sometimes the morning can go much smoother if you can think about it the night before.  Thinking about breakfast choices while you clean up after dinner could help morning go well, she suggested.

It's also important to set a good example for your children. Eating breakfast with your children lets them know that it is important. Being a role model for your children in relation to food will help not only as they are young and growing and in school, but to help as they get older and into the working world.

Harmeson said the bottom line is eating a healthy breakfast is important for overall health. The key is a little planning.