ON THE GO SMART BREAKFAST AND SNACKS

Atlanta, GA - Breakfast and snack choices have something in common these days-and it's not just a jelly donut. What these foods share is the ever-increasing chance of being eaten on the run. With busy modern lives nearly in perpetual motion, breakfasts and snacks are more often being grabbed to-go, and quickly gobbled up somewhere between work, school, exercise class and the next planned activity. 

By choosing the right snacks and starters you can stay fueled for this fast pace-and stay healthy. Bypass the junk food options. Give your body what it needs in the morning and throughout the day with nutritious choices like fresh fruits, multigrain treats and instant nibbles like a handful of crunchy Georgia pecans. 

Eating a smart breakfast is especially important to your health, say the experts. "That first meal of the day," says Linda Hittleman, a registered dietitian and nutrition counselor in Long Beach, N.Y., " supplies nutrients to help us be alert and energetic through the morning. It can also affect the way we eat for the rest of the day. Those who skip breakfast often get hungry mid-morning and grab whatever's available from a vending machine or a fast food place. This decreases their appetite for a wholesome lunch, which sets them up for more fast food in the afternoon…then dinner gets cheated. So you can create this bad diet domino effect when breakfast is missed." 

Fitting a wholesome breakfast into a busy schedule isn't as challenging as you think. Usually, it just means getting out of bed a few minutes earlier or planning a bit before you go to bed. With just a little extra time you can prepare a hearty bowl of oatmeal, sweetened with honey and mixed with chunks of apple and chopped pecans. 

For something fresh tasting, portable and packed with nutrition, a breakfast wrap using a flour tortilla, chopped mixed fruits and pecan cream cheese can be made in less than ten minutes. With easy, delicious choices like these, there's no reason to deprive yourself of an energizing morning meal.

Breakfast gets us going, but it's snacks that keep us going, especially when running between work and play. Let's face it, some days, life is a race and trying to achieve three square meals is a challenge. For times like these, we need snack foods-a fact clearly supported by figures from the Snack Food Association (SFA) that reported sales of baked sweet and savory snacks topped $30 billion in 1999.

Although convenience usually reigns when making snack food choices, it's important not to overlook good nutrition. In the snack category there are plenty of healthy and hassle-free choices. According to a recent study co-led by Beverly Clayshulte and published in the March 2000 edition of the Journal of the ADA, a handful of all natural toasted pecans, just a ¾ cup a day is instantly satisfying and nutritious and helps protect against hear disease by lowering the "bad" cholesterol levels in the body. Likewise, a scoopful of pecans tossed with corn cereal, dried fruit and maple syrup makes a wholesome snack mix-a great alternative to store-bought trail mixes that are often high in saturated fat, sugar and preservatives.

Sales of snack nuts, including pecans, grew 13.7% in 1999 to reach $1.69 billion. "Americans' on-the-go lifestyles create a desire for convenience," says Jim McCarthy, SFA president. "That desire is a driving force behind the increases we've seen. Add to that the fact that shelled nuts are always ready-to-eat, and the sales of pecans and other nuts will continue to grow." 

"And don't worry about the fat in pecans, it's the heart-healthy kind," adds Clayshulte, "the same fat found in the celebrated Mediterranean diet." Crunchy, nutty pecans add great flavor to snacks and provide high amounts of oleic acid, a natural substance that has a protective effect on the blood. Moreover, pecans contain the antioxidant Vitamin E, thought to reduce the risk of cancer, and magnesium and copper which are thought to help prevent coronary heart disease. Any way you have them, pecans are a good-for-you food that taste great year-round, any time of day. 

Georgia pecans are perishable and must be stored properly. Shelled and unshelled pecans can be kept in airtight containers in the refrigerator for up to nine months or in the freezer for up to two years.

"We've known for a long time pecans taste great and are good for you," says Buddy Leger, chairman of the Georgia Pecan Commission. "Research now supports this. I think we will find, that pecans are truly a natural and perfect snack."

SIDE BAR: A BETTER BREAKFAST

To eat or not to eat? That is the question that most of us ask ourselves when it comes to making time for weekday breakfast. With some smart shopping and a little planning, however, breakfast can be breeze. 

Here are some smart breakfast tips from the Georgia Pecan Commission:

• Choose a good cereal. One with less than 5 grams of sugar per serving and whole grains at the top of the ingredient list. Add to this, a cup full of crunchy pecans, and boost its nutrition.
• Add toasted pecans to your Western omelet for some extra crunch.
• Add extra crunch to oatmeal by stirring in chopped pecans. 
• Instead of butter on your bagel, try a fruit spread mixed with pecans.
• Make a breakfast "sandwich" to-go with toasted whole grain waffles spread with apple butter and chopped pecans.

SIDEBAR: SMART SNACKING

Many of us snack compulsively, barely conscious of how much or what we're nibbling on. The first step in smart snacking is to be mindful. The next is to make healthy choices. 

Here are some snacking ideas from the Georgia Pecan Commission:

• Natural snacks such as pecans and other nuts. For the best taste, toast them first in the oven or in a skillet.
• Mix toasted pecan halves with raisins and other dried fruits for a healthy, satisfying trail mix.
• Top your favorite rice pudding with chopped, toasted pecans.
• Top your favorite frozen yogurt with pecans for added crunch and nutrition.
• Chop some fresh fruit (apples, oranges, pears, plums, etc.) and make a refreshing fruit compote; topping it with sweet Georgia pecans.