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Issue date: 9/26/07Section: Features

Nutrition experts believe that eating well is the key ingredient to any personal improvement and health maintenance plan. For the most part, college students are making unhealthy breakfast choices due to time constraints.

"I'm not really hungry and don't really have time to eat before my 8:00 class," said Michael Pottetti, freshman Spanish major.

According to a recent survey of 60 St. John's students, more than half (35 respondents) said they don't eat breakfast. The popular rationale was because of time issues.

Let's face it, the "not enough time" excuse is getting pretty old with both our professors and dealing with our health routines. If students take the time to choose their outfit the night before, why not figure out what to eat as well? Instead of sleeping in, wake up 10 minutes earlier to prepare something to take with you, or pack something the night before, so you can grab it right out of the fridge on the way out.

Dr. Mark Pereira and colleagues at Harvard Medical School analyzed the eating habits of about 3,000 people. The study found that people who eat breakfast were 1/3 less likely to be obese or have blood sugar problems, which increase the risk of developing diabetes, compared to those who skipped the meal.

Eating first thing in the morning may help stabilize blood sugar levels which regulate appetite and energy. The afternoon cravings students may feel during common hour are most likely derived from the empty stomach they left the house with.

"Breakfast may really be the most important meal of the day," said Dr. Pereira in a RevolutionHealth.com article.

The early birds, as well as the 25 respondents in the survey, believe in the benefits of a healthy breakfast.

"I can't go without breakfast," said Kristina Skradova, a freshman and advertising major. "It prevents you from overeating throughout the rest of the day."

However, encouraging the morning meal doesn't mean loading up on sugar, fat and cholesterol. The key is to make nutritious breakfast choices that will set one up for healthier eating throughout the entire day. Look for complex carbohydrates, protein and a small amount of fat - a powerful combination that delays hunger symptoms for hours.

When you have no choice but to be on the run, here are some breakfast alternatives that will keep your stomach satisfied and consequently, your waistline slim.

• Fresh Fruit Salad- Slice up some apples, pears, bananas, oranges, melons, grapes, etc., and toss into a fruit salad. Top it off with some fresh lemon or lime juice. Voila!

Continued...

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