Breakfast really is the most important meal of the day. It fuels you up with nutrients and gets you off to a good start, physically and mentally. Many people skip breakfast because they claim they don't have time, but it's easy to have a healthy breakfast in minutes. And If you're trying to lose weight, skipping breakfast won't help, and may set you up for diet and health sabotage the rest of the day.
Why Eat Breakfast?
People who eat breakfast are more alert, learn more easily and perform better at school and work. Breakfast eaters make healthier food choices the rest of the day, partly due to avoidance of the ravenous hunger that fuels mid-morning trips to the vending machine for high-calorie, sugary snacks. People who eat breakfast also weigh less than those who don't. A study of people who lost 70 pounds or more -- and kept it off for at least a year -- found that 96 percent of them ate breakfast daily, according to the American Council on Exercise.
What Not to Eat
Know what not to eat to avoid a breakfast high in sugar and refined carbohydrates that will sap your energy and leave you hungry sooner rather than later. Breakfast bars, cereal bars, toaster pastries, donuts, danishes and many breakfast cereals are fast and easy, but are no better than a candy bar. Many breakfast cereals are more than 40 percent sugar and contain more than 12 g of sugar per serving -- including Apple Cinnamon Cheerios, Cocoa Puffs, Corn Pops, Fruit Loops and Lucky Charms -- according to the Harvard School of Public Health. For less than 5 g of sugar per serving, enjoy plain Cheerios, Fiber One Original, Grape Nuts Flakes, Grape Nuts, Shredded Wheat Original or Product 19.
Healthy Breakfast Ideas
Ideally, a healthy breakfast has a mix of whole grains, protein and healthy fats. Add protein for a breakfast that satisfies your hunger longer. Have raisins, peanut butter and a sliced banana on a whole-grain roll. Try a whole wheat tortilla filled with shredded low-fat cheese, microwaved, and then topped with salsa; scrambled eggs with toast and fruit; apple butter swirled into cottage cheese; a grilled cheese sandwich; dinner leftovers; cooked oatmeal topped with dried fruit and nuts; a whole-wheat pita with sliced hard-boiled eggs; whole wheat crackers topped with low-fat cheese; a cup of plain yogurt topped with nuts and dried fruit; or a sandwich made from whole-grain bread, lean meat, a slice of low-fat cheese and sliced tomatoes.
Get Ready for Breakfast
Avoid skipping breakfast -- or filling up on fast-food loaded with saturated fat, sugar and calories -- by stocking up on healthy breakfast options. Low-fat or skim milk; whole-grain bread, waffles and tortillas; peanut or almond butter; bananas; eggs; low-fat shredded cheeses; salsa; plain low-fat yogurt; oatmeal; and a low-sugar, high-fiber cereal will provide many healthy breakfasts. Remember to get portable breakfast foods you can easily grab and take with you on mornings when you're rushed, such as dried fruits and nuts, or low-fat cheese sticks and whole-grain crackers.
References
- KidsHealth from Nemours: Ready, Set, Breakfast
- American Council on Excercise: Don't Skip Breakfast to Cut Calories
- Harvard School of Public Health: Breakfast Cereal Sugar Content List
- American Journal of Clinical Nutrition: Effect of a High-Protein Breakfast on the Postprandial Ghrelin Response
- MayoClinic.com: Healthy breakfast: Quick, Flexible Options to Grab At Home
- KidsHealth from Nemours: Breakfast Basics
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