Don't Run On Empty

Newcastle Herald

Wednesday April 16, 2008

ANNETTE SYM

WE all know that breakfast is the most important meal of the day.

When you are busy getting ready for school or work you often don't have the time or the inclination to do much more than grab cereal and milk.

I'm a cereal fan because it is so quick and easy to prepare and really is the most popular breakfast choice. In Australia we spend more than $700 million a year on cereals. You only have to walk down the supermarket aisle to see the many choices available, some better than others.

The best choices are high-fibre cereals, as they help fill you up and offer extra nutrients that our body needs. High-sugar cereals aren't the ideal choice. My favourite choices are Weet-Bix, Bran Flakes, Sultana Bran, Vita Brits, porridge and low-fat mueslis. The worst thing to do is to skip breakfast, no matter what age you are. I would rather you have high-sugar cereal than not have breakfast at all.

It has been shown that most industrial accidents result from people who haven't had breakfast. If you are in a hurry, grab a piece of fruit to eat on the train or in the car, but a coffee and cigarette is not breakfast.

I would also suggest you check the nutritional information on the boxes of cereals you eat.

For example, there is as much salt in a bowl of Cornflakes or Rice Bubbles as in a packet of light chips. The salt is mixed through so you aren't as aware of it as with the chips, which are coated on the outside with salt.

They say that children who skip breakfast tend to be fatter than those who don't, probably because they will get hungry mid-morning and grab high-fat snacks.

They also say teachers can pick which children have missed breakfast as they get tired and seem to find it hard to focus mid-morning.

Most cereals have vitamins, niacin and folate and minerals added to them, so that is a good thing.

Folate is particularly important for child-bearing women.

A healthy serve size of cereal for women is 3/4 of a cup, and for men one cup.

Add some skim milk and some sliced banana or strawberries and you have a healthy, tasty and quick breakfast.

Annette Sym's Symply Too Good To Be True cookbooks and CD-ROM menu planner are sold in newsagencies, or visit symplytoogood.com.au.

RECIPE

FRENCH TOAST

SERVES: 2

* 2 egg whites

* ? cup skim milk

* 2 tablespoons sugar

* dash vanilla essence

* ? teaspoon cinnamon

* 4 slices toasted bread

* cooking spray

In a medium mixing bowl beat all ingredients

together except the bread. Dip one bread slice

at a time in milk mixture until coated. Place

each slice into a heated non-stick frypan, (not

on full temperature or it will burn) that has been

coated with cooking spray. Fry for about five

minutes or until browned, then turn and cook a

further five minutes or until browned.

© 2008 Newcastle Herald

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