No matter what the excuse, if you skip breakfast you will pay the consequences all day long. Research has repeatedly shown eating breakfast is one of the best things you can do for your health. With a little knowledge, you make a healthy morning meal minutes and reap the rewards for the rest of the day.
Benefits
According to the American Dietetic Association, eating breakfast fuels your mind and body with energy for the day ahead. Not only does it improve your attitude and alertness, but eating breakfast can boost concentration and productivity. People who eat breakfast tend to weigh less, have healthier overall diets and are more likely to meet nutrient recommendations. If that's not enough, research shows that a healthy breakfast can also boost energy levels, help you maintain a healthy weight, keep your heart healthy, and lower your risk for diabetes.
Significance
What you choose for breakfast can make a difference in your energy level for the morning. Eating foods filled with sugar will cause your blood sugar and energy level to rise and then come crashing down soon after, which will leave you feeling tired, hungry and cranky mid-morning. However, eating a balanced breakfast consisting of complex carbohydrates and lean protein will cause a gradual increase in blood sugar and release of energy, which will maintain blood sugar and energy levels and delay hunger symptoms for several hours.
Building Blocks
A balanced breakfast will have at least three of the five food groups: grains, vegetables, fruit, dairy and protein. Grains will provide energy to get you through the morning. The best options are fiber-rich whole grains, because they keep you full longer. Try whole-grain cereal, toast, or waffles. Fruit and veggies are full of nutrients like vitamins A and C, folic acid, potassium and fiber. Try fresh, canned or dried fruit, or add chopped vegetables to scrambled eggs. Eating protein at breakfast will help you feel satisfied and keep you fuller longer, which can help you eat less the rest of the day. Stick with lean choices such as Canadian bacon, eggs or egg whites, low-fat cheese or Greek yogurt, nuts or peanut butter. Adding low-fat dairy products to your morning meal will help you get the recommended amounts of calcium and vitamin D, both of which are critical for bone health. Low-fat or fat-free milk, yogurt and cheese are all good choices.
Breakfast Ideas
Making a healthy breakfast doesn't have to be complicated. It can be as easy a bowl of whole-grain cereal with low-fat milk and blueberries or whole-wheat waffles topped with nonfat yogurt and strawberries. If you have more time, make a veggie scramble with one egg, two egg whites and 1 cup of chopped vegetables and a slice of whole wheat toast. You can't go wrong with oatmeal made with milk, topped with walnuts and sprinkled with cinnamon.
On the Go
Even if you are short on time in the morning, there is no need to rush to out the door without breakfast. Keep it simple with easy-to-prepare foods like whole-wheat toast topped with natural peanut butter and banana. You can also take your breakfast with you. For example, take a fruit and yogurt smoothie and an ounce of nuts with you or pack a granola bar, yogurt and grapes. You can also go beyond traditional breakfasts. While whole grain crackers, string cheese and an apple certainly aren't considered breakfast fare, they can still make a nutritious breakfast.
Member Comments