Hobbits and Romans – jentacular and prandial | The Wordfoolery Blog Hobbits and Romans – jentacular and prandial September 17, 2012 by wordfoolery Hello, I’ve two related words this week – jentacular and prandial. Bilbo Baggins, the lead in “The Hobbit” by JRR Tolkien would have approved of both. Why? Because hobbits love their food and like to have first and second breakfast (and third if they can get away with it). Jentacular (pronounced gen-TACK-u-lar) came up on a recent episode of Stephen Fry’s QI quiz show where they correctly explained that it means “pertaining to breakfast”. What they didn’t mention was that it related to a breakfast taken early in the morning, immediately upon rising. Wikitionary , and other sources, elaborate that the word comes from the Latin jentaculum. You can even use pre and post-jentacular to indicate if you did something before or after that breakfast. For example I take my daily walk pre-jentacularly.

The idea of having to specify that it was an early breakfast amused me and I dug further to find out about prandial. Prandial (pronounced pran-dee-al) means pertaining to a meal, especially dinner. You may have seen it mentioned when a character in a novel takes a post-prandial brandy or stroll around the estate, or both. But wait for it… prandial comes from the Latin word prandium meaning… late breakfast. Oh those Romans. They were actually hobbits! They ate first breakfast (jentaculum) and then second breakfast (prandium). I think this also explains why Romans sometimes wore togas. They were easy-fit for expanding waistlines. Until next time, happy reading, writing and wordfooling, Grace A.Word.A.Day -- jentacular A.Word.A.Day adjective: Relating to breakfast. From Latin jentare (to breakfast).

"The Gentleman loved to hold that crackling rectangle in front of his face (folded, of course, into courteous fourths), loved the slant of the jentacular sun, the slightly acrid odor of the newsprint, the snappy headlines." Michael Griffith; Bibliophilia: A Novella and Stories; Arcade Publishing; X-Bonus That is a good book which is opened with expectation, and closed with delight and profit. -Amos Bronson Alcott, teacher and author (1799-1888) Subscribe: Sign up to receive A.Word.A.Day in your mailbox every day. "The most welcomed, most enduring piece of daily mass e-mail in cyberspace." -The New York Times Sponsored by: Why Breakfast Is the Most Important Meal of the Day | EAS Academy Why Breakfast Is the Most Important Meal of the Day John L Ivy, PhD University of Texas at Austin It is quite clear that nutrition can have a major impact on exercise performance as well as training adaption. In fact, without proper nutrition, exercise goals will not be fully realized. Recent research, however, indicates that when one eats may have as much influence over achieving exercise goals as what one eats.

In other words, timing of nutrient consumption or “nutrient timing” can significantly impact exercise performance, recovery and training adaptation. These responses to nutrient timing are built into our DNA and therefore not limited to the elite athlete. Everyone, young and old, male and female, untrained and trained will respond to nutrient timing. Simply stated, nutrient timing is the delivery of appropriate macronutrients during the time in which the body is primed to use them most effectively (1). While most nutrient timing programs designed for athletes and individuals who exercise regularly are centered on nutrient intake prior to and after workouts and competitions, timing of daily meals and their composition are also of importance. Of the 3 basic meals of the day, breakfast, lunch and dinner, breakfast is by far the most important. Breakfast is a critical meal because it influences practically every dimension of our being during the course of the day, including how we perform physically and mentally. Breakfast immediately raises the body’s energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen stores. Carbohydrate is the preferred fuel for muscle and the nervous system (2, 3).

Low carbohydrate levels result in poor performance and rapid fatigue during training and other physical activities (4, 5). Perceived exertion is also elevated when blood glucose and muscle glycogen levels are low making exercise mentally challenging (5, 6). Therefore, starting a training session with low carbohydrate availability can significantly limit the quality of one’s training session and adversely impact training adaptation. A well-designed breakfast can provide an adequate amount of carbohydrate and other essential nutrients to raise the blood glucose levels and get a morning training session going with vigor and vitality, and without being overly filling. Second, breakfast immediately lowers the blood level of the stress hormone cortisol, which peaks during the early morning hours (7, 8). We generally think of sleep as a non-stressful period. From a psychological viewpoint this is generally true. Physiologically, however, it is quite the opposite. Even though our metabolic needs decrease significantly while we are sleeping, the body still needs to maintain critical physiological and metabolic functions required to support life as well as those which foster daily recovery, tissue repair and growth and development – key components to training adaptation. The energy to support these functions come from blood glucose, liver glycogen and free fatty acids.

When we first go to sleep, blood glucose and liver glycogen are sufficient to support the energy requirements of the body. During the initial hours of sleep growth hormone peaks and protein synthesis is elevated (7). However, by the early morning hours our liver glycogen stores start to wane and blood glucose, insulin and growth hormone levels decline. To prevent a drop in blood glucose, blood cortisol starts to rise and peaks just before waking up. Cortisol is a stress hormone released from the adrenal glands and causes the breakdown of muscle protein and fat. Amino acids generated from this protein breakdown are then transported to the liver where they are converted into glucose and released into the blood to limit the decline in blood glucose. When we awaken, cortisol levels are at their highest point of the day. To lower blood cortisol levels requires nutrient intervention, and if we do not consume nutrients upon awakening, cortisol will remain elevated until we do. This will result in a prolonged breakdown in muscle protein, which over the long-term can have a significant impact on the fitness status of the athlete. In addition, maintaining an elevated blood cortisol level will promote fat storage, particularly in the abdominal area and stimulate appetite (9).

Chronically elevated cortisol levels are directly associated with increased risk of obesity and a number of medical conditions associated with the metabolic syndrome such as type 2 diabetes and coronary heart disease (9, 10). Individuals that routinely skip breakfast have a much great chance of being obese than individuals that routinely eat breakfast (11, 12, 13). Third, breakfast is the most satiating meal of the day (14). This satiating-effect can impact food consumption for the entire day. Investigators have found that the pattern of food intake has a dramatic effect on overall daily food consumption. This is due to the impact of our meal pattern on the release of gut hormones that control appetite. Secretion of these hormones early in the morning is in part due to the elevation in blood cortisol and can have a sustained effect throughout the day. Therefore, eating a larger breakfast and reducing the blood cortisol level lowers appetite and reduces daily caloric intake (15, 16, 17). Research findings suggest a strong correlation between regular breakfast eating and long-term weight maintenance and weight loss (18, 19, 20, 21).

In fact, seventy-eight percent of successful dieters, defined as those who have lost more than 10% of their body weight and kept if off for two years, reported eating breakfast every day (22). Interestingly, researchers have also found that even when the same amount of calories are consumed daily that dieters who eat breakfast lose on average 50% more weight than dieters who skip breakfast (23). This implies that cortisol may alter the manner in which the body processes food. As mentioned earlier, sustained elevation of blood cortisol promotes increased abdominal fat storage. Perhaps the most compelling study on the critical role of breakfast as it relates to control of body composition was a study by Jakubowicz et al. (24). The study was conducted over eight months and compared two groups of dieting obese subjects. The first 4 months were supervised while the second 4 months were unsupervised. One group consumed a low carbohydrate-high protein diet that totaled 1,085 calories per day. For this group, breakfast was the smallest meal of the day. The second group consumed a high carbohydrate-protein diet that totaled 1,285 calories per day.

For the high carbohydrate, higher calorie group breakfast was the largest meal of the day. Total calories per day were the same for both groups during the initial 4 months of the diet program. For the first 4 months each group lost approximately the same amount of weight (low caloric breakfast, 15.1±1.9 kg; high caloric breakfast, 13.5±2.3 kg). However, during the final 4 months when food consumption was not controlled the low caloric, low carbohydrate breakfast group gained back 86% of the weight it had lost; whereas, the high caloric, high carbohydrate breakfast lost an additional 6.9±1.7 kg. Related to this greater loss in body mass was a greater reduction in hormones that stimulate appetite, a significant increase in satiety and reduced hunger throughout the day. From these findings, it is evident that one should not skip breakfast. However, they also indicate that breakfast should contain a significant amount of one’s daily caloric intake and be high in carbohydrate content. For athletes that have difficulty in controlling their weight and body composition or compete in sports that have weight limits, eating an appropriate breakfast is paramount to their nutritional program.

Fourth, breakfast has a significant effect on cognitive function during the day. If we fail to replenish our carbohydrate stores during the early morning hours, the resulting low blood glucose levels can adversely affect our ability to concentrate and perform mental tasks (25). Studies have shown that children who eat breakfast perform at a higher level in school and are more physically active than those who skip breakfast (26, 27). Also, breakfast helps increase the ability to focus and reduces declines in attention and memory over the morning hours. This is particularly true when attempting to process complex visual tasks (27, 28). Whether one exercises or trains in the morning, afternoon or both morning and afternoon, breakfast should be a major component of one’s daily nutritional plan. Breakfast immediately raises the energy level of the body, increasing vigor and vitality. It reduces blood cortisol levels and helps control appetite, which over the long-term, can significant impact body composition. Breakfast also increases cognitive function and the ability to concentrate. For the athlete and health enthusiast, this translates into more proficient training sessions and enhanced training adaptation. References: Ivy J, Portman R. Nutrient Timing, the Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications, Inc. 2004.

Levine SA, Gordon B, derrick CL. Some changes in the chemical constituents of the blood following a marathon ace: with special reference to development of hypoglycemia. JAMA 1924;82:1778-1779. Coyle EF, Coggan AR, Hemmert MK, Ivy JL. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. J Appl Physiol.1986;61:165-172. Bergström J, Hermansen L, Hultman E, Saltin B. Diet, muscle glycogen and physical performance. Acta Physiol Scand 1967;71:140-150. Hermansen L, Hultman E, Saltin B Muscle glycogen during prolonged severe exercise. Acta Physiol Scand 1967;71:334-346. Ahlborg B, Bergstrom J, Ekelund LG, Hultman E. Muscle glycogen and muscle electrolytes during prolonged physical exercise.

Acta Physiol Scand 1967;70:129-142. Takahashi Y, Kipnis DM, Daughaday WH Growth hormone secretion during sleep. J Clin Invest 1968;47:2079-2090. Weitzman ED, Fukushima D, Nogeire C, Roffwarg H, Gallagher TF, Hellman L. Twenty-four hour pattern of the episodic secretion of cortisol in normal subjects. J Clin Endocriol Metab 1971;33:14-22. Anagnostis P, Athyros VG, Tziomalos K, Karagiannis A, Mikhailidis DP. The pathogenetic role of cortisol in the metabolic syndrome: a hypothesis. J Clin Endocriol Metab 2009;94:2692-2701. Rosmond, R, Dallman MF, Björntorp. Stress-related cortisol secretion in men: Relationships with abdominal obesity and endocrine, metabolic and hemodynamic abnormalities.

J Clin Endocrinol Metab 1998;83:1853-1859. Deshmukh-Taskar PR, Nicklas TA, O’Neil CE, Keast DR, Radcliffe JD, Cho S. The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: the National Health and Nutrition Examination Survey 1999-2006. J Am Diet Assoc 2010;110:869–78. Timlin M. Breakfast eating and weight change in a 5-year prospective analysis of adolescents: Project EAT (Eating Among Teens). Pediatrics 2008;121(3):e638–45. Siega-Riz AM, Popkin BM, Carson T. Trends in breakfast consumption for children in the United States from 1965-1991. Am J Clin Nutr 1998;67(suppl):748S–56S. de Castro JM. The time of day of food intake influences overall intake in humans.

J Nutr 2004;134:104-111. Leidy, HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr 2013;97:677-688. Speedhly DP, Buffenstein R. Greater appetite control associated with an increased frequency of eating in lean males. Appetite 1999;33:285-297. Speedhly DP, Rogers GG, Guffenstein R. Acute appetite reduction associated with an increased frequency of eating in obese males. Int J Obes Relat Metab Disord 1999;23:1151-1159. Van der Heijden A|AWA, Hu FB, Rimm EB, van Dam RM. A prospective study of breakfast consumption and weight gain among U.S. Men.

Obesity 2007;15:2463-2469. Ma Y, Bertone ER, Stanek EJ 3rd, et al. Association between eating patterns and obesity in a free-living US adult population. Am J Epidemiol. 2003;158:85–92. Berg C, Lappas G, Wolk A, Strandhagen E, Toren K, Rosengren A, Thelle D, Lissner L. Eating patterns and portion size associated with obesity in a Swedish population. Appetite 2009;52:21-26. Ortega RM, Requejo AM, Lopez-Sobaler AM, et al. Difference in the breakfast habits of overweight/obese and normal weight schoolchildren. Int J Vitam Nutr Res 1998;68:125–32. Wyatt HR, Grunwald GK, Mosca CL, Klem ML, Wing RR, Hill JO. Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity 2002;10:78-82.

Schlundt DG, Hill JO, Sbrocco T, Pope-Cordle J, Sharp T. The role of breakfast in the treatment of a randomized clinical trial. Am J Clin Nutr 1992;55:645-651. Jakubowicz D, Froy O, Wainstein J, Boaz M. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids 2011;77:323-331. Scholey AB, Harper S, Kennedy DO. Cognitive demand and blood glucose. Physiol Behav 2001;73:585-592. Sandercock GRH, Voss C, Dye L. Associations between habitual school-day breakfast consumption, body mass index, physical activity and cardiorespiratory fitness in English schoolchildren. Eur J Clin Nutri 2010;64:1086-1092. Wesnes, KA, Pincock C, Richardson D, Helm G, Hails S. Breakfast reduces declines in attention and memory over the morning in schoolchildren.

Appetite 2003;41:329-331. Mahoney CR, Taylor HA, Kanarek RB, Samuel P. Effect of breakfast composition processes in elementary school children. Physiol Behav 2005;85:635-645. Why CACFP Is Important | Food and Nutrition Service Child and Adult Care Food Program (CACFP) Why CACFP Is Important Last Published: 09/22/2014 USDA's Child and Adult Care Food Program plays a vital role in improving the quality of day care and making it more affordable for many low-income families. Each day, 3.3 million children receive nutritious meals and snacks through CACFP. The program also provides meals and snacks to 120,000 adults who receive care in nonresidential adult day care centers. CACFP reaches even further to provide meals to children residing in emergency shelters, and snacks and suppers to youths participating in eligible afterschool care programs. A General Overview CACFP is authorized at section 17 of the National School Lunch Act (42 U.S.C. 1766). Program regulations are issued by the U.S.

Department of Agriculture (USDA) under 7 CFR part 226. Program Administration USDA's Food and Nutrition Service (FNS) administers CACFP through grants to States. The program is administered within most States by the State educational agency. In a few States it is administered by an alternate agency, such as the State health or social services department. The child care component and the adult day care component of CACFP may be administered by different agencies within a State, at the discretion of the Governor. Independent centers and sponsoring organizations enter into agreements with their administering State agencies to assume administrative and financial responsibility for CACFP operations. CACFP serves nutritious meals and snacks to eligible children and adults who are enrolled for care at participating child care centers, day care homes, and adult day care centers. CACFP also provides meals and snacks to children and youth who participate in afterschool care programs or reside in emergency shelters. Child Care Centers Eligible public or private nonprofit child care centers, outside-school-hours care centers, Head Start programs, and other institutions which are licensed or approved to provide day care services may participate in CACFP, independently or as sponsored centers.

For profit centers must receive title XX funds for at least 25 percent of enrolled children or licensed capacity (whichever is less) or at least 25 percent of the children in care must be eligible for free and reduced price meals. Meals served to children are reimbursed at rates based upon a child's eligibility for free, reduced price, or paid meals. Day Care Homes A family or group day care home must sign an agreement with a sponsoring organization to participate in CACFP. Day care homes must be licensed or approved to provide day care services. Reimbursement for meals served in day care homes is based upon eligibility for tier I rates (which targets higher levels of reimbursement to low-income areas, providers, or children) or lower tier II rates. Afterschool Care Programs Community-based programs that offer enrichment activities for at-risk children and youth, 18 and under, after the regular school day ends, can provide free meals and snacks through CACFP. Programs must be offered in areas where at least 50 percent of the children are eligible for free and reduced price meals based upon school data.

Emergency Shelters Since July 1, 1999, public or private nonprofit emergency shelters which provide residential and food services to children and youth experiencing homelessness may participate in CACFP. Eligible shelters may receive reimbursement for serving up to three meals each day to residents 18 and under. Unlike most other CACFP facilities, emergency they must meet any health and safety codes that are required by state or local law. Adult Day Care Centers Public or private nonprofit adult day care facilities which provide structured, comprehensive services to nonresidential adults who are functionally impaired, or aged 60 and older, may participate in CACFP as independent or sponsored centers. For profit centers may be eligible for CACFP if at least 25 percent of their participants receive benefits under title XIX or title XX. Meals served to adults receiving care are reimbursed at rates based upon a participant's eligibility for free, reduced price, or paid meals. Reimbursement in Day Care and Non-traditional Centers Independent centers and sponsoring organizations receive cash reimbursement for serving meals to enrolled children and adults that meet Federal nutritional guidelines. The CACFP meal pattern varies according to age and types of meal served.

Centers and day care homes may be approved to claim up to two reimbursable meals (breakfast, lunch or supper) and one snack, or two snacks and one meal, to each eligible participant, each day. Emergency shelters may claim up to three reimbursable meals (breakfast, lunch and supper) to each eligible resident, each day. Afterschool care programs may claim reimbursement for serving one meal and one snack to each eligible participant, each day. Reimbursement for centers is computed by claiming percentages, blended per meal rates, or actual meal count by type (breakfast, lunch, supper, or snack) and eligibility category (free, reduced price, and paid). The State agency assigns a method of reimbursement for centers, based on meals multiplied by rates, or the lesser of meals multiplied by rates versus actual documented costs. Reimbursement for emergency shelters and afterschool care programs is based on the actual meal count by type (breakfast, lunch, supper, or snack) multiplied by the free rate.

Reimbursement in Day Care Homes Program payments for day care homes are based on the number of meals served to enrolled children, multiplied by the appropriate reimbursement rate for each breakfast, lunch, supper, or snack they are approved to serve. Sponsoring organizations also receive administrative funds related to the documented costs they incur in planning, organizing, and managing CACFP. Tier I day care homes are those that are located in low-income areas, or those in which the provider's household income is at or below 185 percent of the Federal income poverty guidelines. Sponsoring organizations may use elementary school free and reduced price enrollment data or census block group data to determine which areas are low-income. Tier II homes are those family day care homes which do not meet the location or provider income criteria for a tier I home. The provider in a tier II home may elect to have the sponsoring organization identify income-eligible children, so that meals served to those children who qualify for free and reduced price meals would be reimbursed at the higher tier I rates.

A child's eligibility for tier I rates in a tier II day care home may be documented through submission of an income eligibility statement which details family size and income or participation in any of a number of means-tested State or Federal programs with eligibility at or below 185 percent of poverty. USDA Foods or Cash-in-lieu of USDA Foods In addition to cash reimbursement, USDA makes donated agricultural foods or cash-in-lieu of donated foods available to institutions participating in CACFP. Pricing of Program Meals Centers participating in CACFP may charge a single fee (nonpricing program) to cover tuition, meals, and all other day care services, or they may charge separate fees for meals (pricing program). The free and reduced price policy statement describes the institution's pricing policy. All day care homes and the vast majority of centers participate in CACFP as nonpricing programs, since the fees they charge cover all areas of their day care services. Funding Program Benefits FNS provides cash assistance to each State agency for meals served to eligible children and adults in day care centers based upon the participant's eligibility under the Income Eligibility Guidelines for free, reduced price, or paid meals.

National average payments for meals served in centers are adjusted annually on July 1, to reflect changes in the Food Away From Home series of the Consumer Price Index. Payments for meals served in day care homes are also adjusted annually on July 1, based on changes in the Food at Home series of the Consumer Price Index. The level of reimbursement for meals served to enrolled children in day care homes is determined by economic need, based on either the location of the day care home, or the household income of the day care home provider, or the household income of each enrolled child. Meals served to the day care home provider's own children are reimbursable only if those children are determined eligible for free and reduced price meals. The level of donated USDA foods is based on the numbers of lunches and suppers served in centers in the preceding year, multiplied by the national average payment for donated foods. The value of donated foods or cash in lieu of donated foods is also adjusted annually on July 1, to reflect changes in the Food Used in Schools and Institutions series of the Consumer Price Index.

Funding State-Level Administrative Costs FNS makes State Administrative Expense (SAE) funds available to State agencies for administrative expenses incurred in supervising and giving technical assistance to institutions participating in CACFP. SAE requirements are prescribed at 7 CFR part 235. Additional funds are also available to States to help State agencies and institutions comply with Federal audit requirements. "One and a half percent audit funds" is equal to 1.5 percent of the reimbursement payments made to the State, during the second fiscal year preceding the year for which the funds are to be made available. Participant Eligibility and Program Benefits CACFP serves nutritious meals and snacks to children and adults who attend eligible day care programs. Eligible Population Section 226.2 of the regulations describes who may receive CACFP meal benefits.

Children means"(a) Persons age 12 and under; (b) Persons age 15 and under who are children of migrant workers; (c) Persons of any age who have one or more disabilities, as determined by the State, and who are enrolled in an institution or child care facility serving a majority of persons who are age 18 and under; (d) For emergency shelters, persons age 18 and under; and (e) For at-risk afterschool care centers, persons age 18 and under at the start of the school year." Providers' own children are eligible only in tier I day care homes, when other nonresidential children are enrolled in the day care home and are participating in the meal service. Adult participant means "a person enrolled in an adult day care center who is functionally impaired ... or 60 years of age or older." The adult component of CACFP is targeted to individuals who remain in the community and reside with family members. Individuals who reside in institutions are not eligible for CACFP benefits. Determining Eligibility In centers, participants from households with incomes at or below 130 percent of poverty are eligible for free meals.

Participants in centers with household incomes between 130 percent and 185 percent of poverty are eligible for meals at a reduced price. Institutions must determine each enrolled participant's eligibility for free and reduced price meals served in centers. Sponsoring organizations of day care homes must determine which day care homes are eligible for tier I rates and, if requested, which children are eligible to receive meals reimbursed at tier I rates in tier II day care homes. A participant's eligibility for free and reduced price meals in centers or for tier I meals in day care homes, may be established by submission of an income eligibility statement, which provides information about family size and income. The information submitted by each household is compared with USDA's Income Eligibility Guidelines. Children whose families receive benefits from the Supplemental Nutrition Assistance Program (SNAP), Food Distribution Program on Indian Reservations (FDPIR), or State programs funded through Temporary Assistance for Needy Families (TANF) are categorically eligible for free meals. Children who are participants of Head Start or Even Start programs are automatically eligible for free meals, without further application or eligibility determination.

Foster children, who are the responsibility of the State or placed by the court, and children who are experiencing homelessness, are also automatically eligible for free meals. Adults who receive food stamps, FDPIR, Social Security Income (SSI), or Medicaid benefits are categorically eligible for free meals. Claiming Reimbursement for Meals Served Institutions must submit accurate monthly claims for reimbursement to their administering agencies. Reimbursement is not allowed for meals or snacks that are: served to a child or an adult who is not enrolled for care; served in excess of licensed or authorized capacity; not approved in the agreement; served in excess of the maximum number of approved meal services or out of compliance with meal pattern requirements. Meals served at for profit centers during a calendar month when less than 25 percent of the center's enrollment or licensed capacity (whichever is less) receive title XIX or title XX benefits or are eligible for free and reduced price meals may not be claimed for reimbursement. Meals served to adults which are claimed for reimbursement under part C of title III of the Older Americans Act may not be claimed under CACFP. Emergency shelters may not claim reimbursement for meals served to children who are not residents.

Breakfast Benefits: Energy, Weight Control and More A Doughnut Won’t Do Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles. But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it. If your body doesn’t get that fuel from food, you may feel zapped of energy -- and you'll be more likely to overeat later in the day. Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits.

If you don’t eat it, you aren’t likely to get all of the nutrients your body needs. Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high sugar foods. Continued Breakfast and Your Weight Can a morning meal be good for your waistline? Some studies say yes. Researchers have found that, on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day. But it doesn’t guarantee you’ll fit into those skinny jeans. A recent study compared weight loss among people who ate breakfast with those with didn’t. The meal didn’t make any difference. If you’re dieting, don’t think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day. On the other hand, you need to pay attention to what, when, and how much you eat.

One study showed that people who had large breakfasts ate more during the day. Why Kids Need Breakfast Sometimes children don’t feel like eating in the morning, but it’s important that they do. Their growing bodies need the nutrients and fuel. Kids who don’t eat in the a.m. have a harder time focusing, and they become more tired in school. They may also be cranky or restless. And it isn’t just their moods that can suffer. Their school work can, too. One study showed that kids who ate breakfast had higher test scores than those who didn’t. Most children don’t get all the vitamins and minerals they need from just lunch and dinner. Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) -- a measure of body fat based on height and weight -- than teens who never ate the meal or who sometimes did. If your youngster doesn’t want to eat in the morning at home, pack something he can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich.

Continued A Doughnut Won’t Do You don’t need to eat a big meal for breakfast, but it’s a good idea to have something small within an hour of waking up. Even last night’s leftovers zapped in the microwave will do. Resist that pastry or doughnut, though. Your best bet is a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give you it later on. Fiber keeps you feeling full. Try a whole-grain cereal, low-fat milk and fruit, or a breakfast smoothie made from low-fat yogurt, fruit, and a teaspoon of bran. Nuts or whole-grain granola bars are also easy options. Ready, Set, Breakfast! Ready, Set, Breakfast! Preparados, listos, y a desayunar! "Eat your breakfast. It's the most important meal of the day!" Why are parents always saying that? Well, imagine you're a car. After a long night of sleeping , your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road. What Should You Eat?

Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar, and fat. They also don't contain the nutrients a kid really needs. And if you have a doughnut for breakfast, you won't feel full for long.

Just like with other meals, try to eat a variety of foods, including: fruit grains ( make at least half your grains whole grains) protein (meat, poultry, fish, eggs, dry beans, nuts, and seeds) dairy products (low-fat or fat-free milk, cheese, and yogurt) Breakfast Ideas French toast, waffles, or pancakes (try wheat or whole-grain varieties) cold cereal and milk hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top) whole-grain toast, bagel, or English muffin with cheese yogurt with fruit or nuts fruit smoothie, such as a strawberry smoothie And now some weird (but yummy) ones: banana dog (peanut butter, a banana, and raisins in a long whole-grain bun) breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa) country cottage cheese (apple butter mixed with cottage cheese) fruit and cream cheese sandwich (use strawberries or other fresh fruit) sandwich — grilled cheese, peanut butter and jelly, or another favorite leftovers (they're not just for dinner anymore!) continue Skipping Breakfast Some kids skip breakfast because they sleep too late or because they think it's a

 way to stay thin.

But skipping breakfast doesn't help people maintain a healthy weight . In fact, someone who skips breakfast tends to eat more calories throughout the day. If you find yourself skipping breakfast because you're too rushed, try these quick breakfasts. They're easy to grab on the way out the door or can be prepared the night before: single servings of whole-grain, low-sugar cereal yogurt trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal Need More Convincing? Just in case you need more evidence that eating breakfast is the way to go, kids who don't eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI) , which is a sign they may be overweight. On the other hand, kids who eat breakfast do better in school, are more likely to participate in physical activities, and tend to eat healthier overall. So tomorrow morning, don't run out the door on an empty stomach. Fuel up with a healthy breakfast!

eMeals - Meal Planning Made Simple Weekly Recipes, Shopping List and Peace of Mind Your browser does not support HTML5 Video EASY AS 1-2-3 1Choose Your Recipes Our weekly meal plans offer variety and flexibility allowing you to pick the recipes that best fit your needs that week. 2Shop Smarter Select the meals you want for the week, and our app will do the rest for you. Add your odds and ends for the week and you are all set! 3Cook and Enjoy Getting dinner on the table has never been easier. Delicious, homecooked meals the whole family will love. "Bring your family back to the dinner table and save money at the same time." - Dave Ramsey, Personal Money Expert Meal Plans Frequently Asked Questions Can I switch my meal plan? Absolutely. Our goal is to offer users ample flexibility to meet specific lifestyle and family needs. We offer unlimited switching for our users both from the website or the app (iOS and Android). Do you have an app to access my plan on the go? Yes. We have a free, dedicated iOS and Android app that’s available to users with an active subscription. After signing-up on our website, you can download the app and login using your username and password.

What if I don’t want to use all seven dinner menus on my plan? We know there are times when you won’t use all seven dinner menus, so our weekly goal is to provide plenty of variety and inspiration for you to pick and choose the meals that most appeal to you and your family. In the app, you can easily select the meals that you want for the week, and the app will automatically create the shopping list based on your selection. How much does eMeals cost? A subscription at eMeals is as low as $5 a month for a 12-month subscription. You also have the option of a 3-month subscription for $10 a month. Not sure if it’s worth the money? Then try it FREE for 14 days to see for yourself! Do you have lunch and breakfast plans? Yes. We offer a healthy lunch and breakfast plan as well as a dessert and occasions plan. For a few of our dedicated food styles, we have tailored lunch and breakfast plans to match the dinner style. You can choose to add a lunch or breakfast plan when signing up or directly from the member area. What People Are Saying Worth the price! We are a family of 4 and we love eMeals.

They have a great selection of recipes and I like that you can change your preferences at any time. Saves time and money I have used eMeals for over a year, and I’m saving a ton of time and money with this meal planning service! I started using the app and I’m not sure why I waited so long! Love it! I honestly didn’t know this would be nearly as good as it is, but was willing to try anything to make planning healthy meals fasters and easier. We love it! FEATURED ON

Question: Jentacular relates to which meal of the day?
Answer: Breakfast