Bodytalk

By Stephenie Karony

Friday, April 26, 1996

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ANSWER: Yes. Breakfast should provide you with about one third of your energy needs for the day, or about 30 percent of your total daily calories.

Breakfast is considered so important because it kick-starts your metabolism, revs you up and gets you going for the day. Your body needs fuel (food) to run efficiently.

A nutritious breakfast should contain a complex carbohydrate, a protein (which is often found in combination with complex carbs such as in whole grain cereals), something from the fruit and vegetable group, and a dairy food, preferably non-fat, which can also serve as your protein source. It should also be high in fiber.

Here are some examples of a nutritious breakfast:

1 cup whole grain cereal
1/2 cup skim milk
1 banana
6 ounces orange juice

1 toasted whole wheat bagel
1 teaspoon preserves
1 cup non-fat yogurt
1/2 cup melon

2 scrambled egg whites
1 whole wheat raisin bagel
1 tablespoon non-fat cream cheese
6 ounces vegetable juice

2 slices (whole grain) french toast with syrup
6 ounces orange juice
1/2 cup non-fat yogurt with 1/2 cup fresh fruit

ANSWER: Fruit juice has considerably more calories than fresh fruit.

Here are some examples:

Juice (8 ounce serving): apple, 116; grape, 131; grapefruit, 128; orange, 112; pineapple, 139; prune, 181.

Fruit: apple (medium), 81; grapes (1 cup), 58; grapefruit (whole), 74; orange (medium), 60; pineapple (1 cup), 77; prunes (5 dried), 100.

Not only is fruit juice higher in calories than fresh fruit, but it contains little or no fiber.

Fresh fruit is a much better choice.

When you want a beverage, fruit juice is a healthier choice than soda (which contains no nutrition at all). But the healthiest way to quench your thirst is with water.