Sara Tiradossi / Winonan

A common nagging phrase caregivers say to children is, “Breakfast is the most important meal of the day,” yet many ignore this bit of advice.

But they should take it seriously.

Senior Alissa Rausch discussed the importance of eating a healthy breakfast in college on Monday, March 14 during the presentation, “Healthy Monday: Breakfast is for champions,” which featured a talk on the impact of breakfast on a student’s body and performance.

“Breakfast influences how we perform physically and mentally. It raises the body’s energy level and restores the blood glucose level to normal,” Rausch said.

Rausch also said after a healthy breakfast, the blood sugar increases a bit and it takes a while for the body to absorb it. So when people eat breakfast, it takes a longer time before they are hungry again.

“Research shows breakfast is the most important meal of the day,” Rausch said. “It provides the body and brain with fuel and energy for the rest of the day.”

The event followed an activity that allowed students to understand and compare the amount of added sugar in different kinds of cereals.

“When choosing what cereal to buy, it’s important to read the nutrition facts and pay attention to serving size,” Rausch said.

Rausch also said many people are worried about the amount of sugar in the breakfast. However, sugar is not always the enemy.

“The added sugars put in the processing are bad. Foods with a lot of added sugars have extra calories and little nutritional value,” Rausch said.

There are a lot of benefits associated with breakfast, such as the improvement in memory and concentration, a lower stress level and increased nutritional intake. Breakfast also plays a key role in brain development, Rausch said.

“Students should remember that the brain needs energy to work better,” Rausch said.

The information displayed at the event had suggestions on breakfast options and the importance of eating the meal within two hours of waking.

“Whole grains, lean proteins, low-fat dairy and fruits make a great breakfast,” Rausch said.

According to Rausch, it is common for students to be on a tight schedule. Cooking ahead of time or packing breakfast  can help make sure students do not forget about it.

Hy–Vee registered dietician Jennifer Holden also discussed tips about how to prepare a healthy breakfast and the importance of maintaining nutritional health.

“Many nutritious foods we eat provide essential nutrients that our bodies can only obtain through food,” Holden said. “Without those nutrients present in foods, our bodies do not function properly.”

Holden also said the lack of some nutrients will have immediate side effects and others will be long term. For instance, fruits and vegetables are full of antioxidants, which help to combat illnesses such as the flu and even cancer, she continued.

Breakfast plays a large role in starting the day with the right energy, she said.

“You need to break-the-fast. Your body has gone many hours without food being consumed,” Holden said. “It’s running on an empty tank and needs to be refilled.”

Studies have shown how challenging it is to concentrate when you have not been fueling your body for the day. Breakfast also plays are large role in weight management, Holden said.

Holden suggested breakfast does not have to be extravagant and there are many ways to prepare quick but healthy breakfast options.

“My favorite breakfast in the winter time is throwing a handful of frozen berries in a bowl with a scoop of quick oats. I cover the oatmeal with milk and zap it in the microwave for a minute and a half. Top with shaved almonds and enjoy,” Holden said. “In the summertime, I like to toast bread. Add peanut butter and a sliced banana.”

Holden said students should look for protein when preparing a nutritious breakfast, like nuts, peanut butter, eggs or milk, but also whole grains like oatmeal, whole grain bread and whole grain tortillas or a serving of fruits and vegetables.

“Getting at least those three components in your breakfast will provide you the energy and nutrition for a success,” Holden said. “The protein and fiber will also keep you full, so you can focus more on classes.”

So, after the overwhelming evidence, maybe parents do know what they are talking about.