Kosher Fitness
By Michael Ungar
Eggs, oatmeal, pancakes or skip it. We have been told for a long time that breakfast is the most important meal of the day; the reality is that every meal is important.
For the last few years, I have eaten the same breakfast almost every day: a half-cup (uncooked) of 1-Minute Oats with a tablespoon of brown sugar and a bit of cinnamon. It takes little time to prepare and the calorie count is relatively low, and it has many nutritional benefits for older adults: it is high in fiber, iron, and magnesium, and is a good regulator of gut health. I also find it quite filling when it is all prepared.
Not everyone is a fan of oatmeal, so what are some other good options for breakfast? [Hint: it is not sugary cereals!] According to the National Institute on Aging (NIA), every meal should contain 25-30 grams of protein; good sources are eggs, nuts, greek yogurt, cottage cheese, and peanut butter. Breakfast should be lower in carbohydrates as this is thought to prevent or delay cognitive decline. Whole grains are also important and easy to find in breads, oatmeal, and some cereals—make sure they are not loaded with lots of added sugar. Another part of a healthy diet for older adults is nutrient-rich vegetables and—are especially recommended.
The NIA suggests the following options as healthy breakfasts as we age: smoothie made with spinach, fruit, and yogurt; vegetable omelet with whole-grain toast; avocado breakfast bruschetta; banana split oatmeal; and eggs over kale and sweet potato grits.
Of course, many other options can help us get our day off to a great start. Most importantly, put some thought into breakfast so that it is healthy and filling…and whatever you do, avoid skipping this meal altogether. Good morning and good breakfast.
This lightly edited blog with photos was originally published on kosher-fitness.com on 9/16/24 by Rabbi Ungar.
