Did you eat breakfast this morning? Eighty three percent of American adults eat breakfast on a daily basis, according to research conducted by the United States Department of Agriculture. Breakfast provides you with energy to get through your morning and research has shown that people who eat breakfast are less likely to overeat later in the day. If you run in the morning it is vital that you eat breakfast. This will ensure that you replenish the glycogen you used during the exercise. If you are trying to watch your calories, it is not wise to skip breakfast in order to decrease your caloric intake. When chosen wisely, breakfast can significantly contribute to your daily intake of vitamins, minerals and dietary fiber. In particular, breakfast can provide a good source of calcium and help you meet your daily calcium needs.

The best way to energize yourself in the morning is to include low fat dairy products (skim or 1% milk, low fat yogurt), fruit, and whole grain breads and cereals in your breakfast. Below is a list of low fat, healthy breakfast suggestions.

Whole grain cereal (non-granola type, containing less than 5g sugar/serving) with skim or 1% milk and fresh fruit or raisins. Lowfat or nonfat yogurt with fresh fruit, whole- wheat toast with low fat margarine. Whole wheat bread or bagel with one Tablespoon peanut butter, fresh fruit , and nonfat milk. Oatmeal or oatbran with raisins and skim or 1% milk. Low fat cottage cheese with fresh fruit and whole wheat toast. Whole-wheat waffle with crushed strawberries and nonfat yogurt. Scrambled Eggbeaters, whole-wheat toast and fresh fruit.

Due to our busy lifestyles, about thirty percent of us eat breakfast out of the home. Unfortunately, many of the breakfast foods available at take-out restaurants are high in fat and calories with limited nutritional value. Many of the products now marketed as breakfast foods have more sugar and fat than desserts! The following is a list of breakfast foods that should be avoided on a regular basis:

Danishes, cinnamon rolls, scones, muffins. These treats can contain more than twenty-five grams of fat (most of which is saturated or trans fat) and more than 500 calories per serving. Consuming too much saturated or trans fats may increase your risk of developing heart disease. Sausage, bacon. These breakfast meats are high in fat and sodium. Donuts. These deep fried breakfast items are high in calories, saturated, and trans fats. One small glazed donut contains about 250 calories. Hash brown potatoes. Potatoes are a nutritious food but not when they are deep-fried. Some hash browns contain more fat than an order of French fries. Breakfast sandwiches. Typically, these sandwiches contain 400 to 500 calories and more than twenty-five grams of fat, most of which is saturated. These sandwiches are usually high in sodium as well.

If you have to eat breakfast on the run, do yourself a favor and try grabbing a container of yogurt, half a bagel with light cream cheese, fresh fruit, or an energy bar. These are more nutritious and provide fewer calories than typical take-out breakfast items.