The importance of Breakfast for Your Activity.

Since the early days are often busy, some families try to survive with minimal or skip breakfast, not eat at all. You and the kids have gone without food for 8 to 9 hours. Without breakfast is good, your body and your brains - not a back-up of blood glucose have large brains energy - and even longer to wait for extra energy. It is much better to get up early for a full breakfast.

Studies over the past 30 years has been reaffirmed and again that children who eat a balanced breakfast scored significantly higher on tests and less depressed, anxious and hyperactive than children who eat an unbalanced breakfast or a meal.

Eating breakfast has also increased strength and durability and is not vulnerable to hunger gnawing away at the end of the morning. Because you feel full longer, a good breakfast can also help prevent overeating. In studies in adults, overweight women are less calories throughout the day as they are a protein-based breakfast of eggs, toast and fruit spread than women with the same calorie breakfast bagels, cream, cheese and yogurt.

Good for adults or children, should eat a good breakfast cereals, protein sources, low-fat dairy food and your choice of vegetables or fruit or juice.

For Protein Foods, nutritious eggs quick and easy to prepare and go well with other foods for a balanced nutritional supplement. Pile-It-Egg On Toast, for example, can help you wake up with a good taste or a combination of soothing taste interesting.

Pile-It-Egg On Toast.

Cover pan with aluminum foil. Place slices of bread foil plate. With a 2 1/2- and 3-inch round cookie or biscuit cutter or drinking glass upside down, cut the center of each bread slice. Or, the center issued a sandwich with your fingers, leaving a 2 1/2- to 3-inch diameter hole. Place slices of bread baking and clippings. Extra crispy, light coat both sides with a spray, if desired. Rust and slip 1 egg into the hole on each slice of bread. Or spoon the topping ingredients evenly over slices of white bread and eggs. Avoid egg yolk completely covered.

Place pan on middle rack of preheated 350 degrees F oven. Bake until the regular white and yellow began to thicken and cloud over, but not hard, about 12 to 15 minutes. (Baking may vary depending on the temperature, the number and thickness of topping foods and a proper diameter holes in the slices of bread.)

Nutrition per serving 1 / 3 recipe using pumpernickel rye bread, ham, spinach and 2% cheese: 200 calories, 8 grams total fat, 228 mg cholesterol, 743 mg sodium, 229 mg potassium, 14 grams carbohydrates, 17 g protein and 10% of more of the RDI for vitamins A, B12 and C, niacin, riboflavin, thiamine, iron, phosphorus, zinc

Topping Variations: Any variation to make 3 servings.

Ham & Cheese: Use pumpernickel bread. In a bowl, stir 1 cup fresh spinach (about 1 1 / 2 oz.), 1 / 2 cups chopped cooked lean meat (about 3 oz.) And 1 / 3 cup cottage cheese. Spoon about 1 / 3 cup spinach mixture evenly into each egg and bread slices. Bake.

Mushroom Pizza: Use Italian bread, at least 4 cm in diameter, cut 3/4- to 1 - inches thick. In a bowl, stir 1 cup sliced mushrooms (about 3 1 / 2 oz.) And 1 / 2 cup prepared pizza or spaghetti sauce or salsa. Spoon about 1 / 3 cup mushroom mixture in each egg and bread slices. Sprinkle with 3 tablespoons grated low-moisture, part skim mozzarella cheese, 1 tablespoon each. Bake.