User:Samia ah/sandbox

Breakfast Consumption
 Background:  Breakfast consumption is necessary in order to gain energy and maintain the energy levels that affect cognitive development. It is considered a healthy habit to have breakfast and not skipping meals since the human mind and body function on food. It is essential for every individual to have breakfast, regardless of what size someone may be. Whether an individual may be trying to lose or gain weight, what truly determines a healthy body are the essential nutrients needed for the body. Starting the day off with the correct amount of calorie intake, nutrients and eating at the right time play vital roles in assisting with being able to have a healthy mind and a healthy body. It can be very difficult to choose the right food to fuel our bodies. Breakfast gives the body and mind a chance to start each day with a nutritious meal allowing for a jump start to a productive day. Most individuals have a different idea of what healthy breakfast really is since there is a wide variety of food choices available. Food groups are generally divided among four to five basic groups that include fruits and vegetables, whole grain products, dairy products, meat and alternatives along with oils and fats.

= Fueling your body: =

The best way to fuel your body correctly for breakfast is to include some portions of food from each of the food groups available. The serving size and portions differ from person to person depending on their age, weight and height that are measured based on the Body Mass Index. There is never really an accurate measure of determining what to eat and how much of each product is good to eat since all body types differ. A good way to ensure that your body is receiving proper fuel can be by following the Canadian Food Guide which includes the following:


 * Eat one dark green and one orange vegetable per day
 * Choose fruits and vegetables that are low in fat, sugar and salt
 * Choose whole grain products that are low in fat, sugar and salt
 * Drink skim milk or fortified soy beverage
 * Eat meat alternatives like beans and lentils
 * Eat at least two Food Guide Servings of fish per week
 * Choose lean meat
 * Include saturated fat into diet and
 * Replace drinks with water

Food and Nutrition:
 Fruits and vegetables and its benefits : To start off, it is best to choose fresh fruits and vegetables that may be consumed in forms of solid or liquid. Most of the food consumption for any part of the day should be from this food group since it contains substances that are most beneficial for the body that contain antioxidants. Some examples of common fruits and vegetables that are advised to consume are apples, oranges, bananas, broccoli, carrots and celery. It is best to have at least one dark and one orange vegetable each day so that the body receives the essential vitamins.

Whole grain and its benefits: It is beneficial for the mind and body to consume whole grains that include bagels, bread, cereals like oatmeal, and toast. Whole grains are a good source of fiber and are generally low in fat. Moreover, it helps keep the body feeling full and energized and also aids in keeping a healthy heart.

Dairy products and its benefits: Although some people may not enjoy milk and other dairy products, the nutrients in these products provide vitamin D which is a good source of calcium. Calcium helps to keep bones health. Good sources of vitamin D include yogurt, cheese and milk and can vary in the percentage of fat intake.

Meat and alternatives: By including meat, fish, eggs and other alternatives into your diet, it provides the body with protein, fat and several essential nutrients such as iron, zinc, magnesium and vitamin B. Some forms of meat alternatives include beans, lentils and tofu. It is recommended for individuals to have at least two servings of fish each week.

Oils and fats: There are several types of saturated, unsaturated and trans fats that are recommended for intake. Each individual is recommended to consume a different amount and type of fat depending on their body and health. It is best to include small portions of unsaturated fat and reducing the intake of saturated and trans fat to avoid health issues.

Portions of consumption
Depending on person-to-person, the portion sizes differ however, as long as there is at least one to two servings of food from each of the food groups, then the body is ready for a great jump start to the day with the necessary nutrients. Most people are generally well-aware that breakfast is the most important meal of the day and must not be skipped. It is also necessary to be able to control what time of the day breakfast is consumed. People are encouraged to have breakfast shortly after waking up to fuel the body.

Purpose of breakfast consumption
Avoiding breakfast may lead to bad habits like binge eating and increased portions that will eventually lead to deeper problems like diabetes, high blood pressure, and high cholesterol levels. These problems occur because unless the body is fueled right away after waking up in the morning, the body feels deprived and requires energy to function properly. Breakfast consumption offers many benefits of health that include things like having a lower Body Mass Index, lower risk of heart and chronic diseases and improved bodily movement and functions. Besides fueling the body in the morning, it is also highly recommended for each person to be involved in daily physical activities for the improvement of health. Moreover, by being involved in daily physical activities, it helps to create a better self-image and people are able to look and feel better. It is also better to follow charts that provide nutritional information and values that recommend the amount and types of food that are necessary to consume each day.

= References =


 * 1) Adolphus, K., Lawton, C., & Dye, L. (2013, August 8). Abstract. National Center for Biotechnology Information. Retrieved October 15, 2014, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/
 * 2) Calculate Your Body Mass Index. (2014, October 14). Calculate Your BMI. Retrieved October 14, 2014, from http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
 * 3) Clinic, M. (2014, October 15). Nutrition and healthy eating. Healthy breakfast: Quick, flexible options. Retrieved October 15, 2014, from http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294
 * 4) Common menu bar links. (2007, February 5). Choosing Foods. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/index-eng.php
 * 5) Common menu bar links. (2008, January 14). Vegetables and Fruit. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/index-eng.php
 * 6) Common menu bar links. (2008, January 14). Vegetables and Fruit. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/index-eng.php
 * 7) Common menu bar links. (2008, January 14). Milk and Alternatives. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/milk-lait/index-eng.php
 * 8) Common menu bar links. (2011, September 1). Eating Well with Canada's Food Guide. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
 * 9) Common menu bar links. (2012, April 19). Oils and Fats. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/oil-huile/index-eng.php
 * 10) Common menu bar links. (2012, November 19). Meat and Alternatives. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/meat-viande/index-eng.php Food and Nutrition. (2014, October 7). Health Canada. Retrieved October 15, 2014, from http://www.hc-sc.gc.ca/index-eng.php
 * 11) Mullan, B., Wong, C., Kothe, E., & Maccan, C. (2013, October 15). Predicting breakfast consumption: A comparison of the theory of planned behaviour and the health action process approach. Emerald Insight. Retrieved October 15, 2014, from http://www.emeraldinsight.com.uproxy.library.dc-uoit.ca/doi/full/10.1108/BFJ-05-2011-0127
 * 12) Sifferlin, A. (2013, July 23). Why You Should Eat Breakfast and the Best Times for the Rest of the Dayâ€™s Meals | TIME.com. Health and Time. Retrieved October 15, 2014, from http://healthland.time.com/2013/07/23/why-you-should-eat-breakfast-and-the-best-times-for-the-rest-of-the-days-meals/

= External Links =