Pastries, doughnuts, bagels and steaming mugs of mocha are all tempting breakfast treats, but they're also lacking in the nutrition department. The benefits of eating a healthy breakfast are well documented, but sugary and fatty foods aren't nearly as good for you. However, if less than nutritious choices are all you have, it can be better to eat an unhealthy breakfast than to skip the meal entirely.
Breakfast Benefits
The biggest benefits of eating breakfast apply whether you eat a balanced meal or something less than healthy. According to dietitian Katherine Zeratsky of MayoClinic.com, having a morning meal can reduce your hunger later in the day, lessen your risk of obesity, keep your blood sugar and metabolism steady and give you more energy. "Skipping breakfast is associated with decreased physical activity," writes Zeratsky. So even if you have a pastry instead of a bowl of oatmeal, you may end up burning off the extra calories later.
Health Value
It's important to keep in mind that what constitutes a "healthy" breakfast for someone else may be an entirely different definition from the one you use. Thus, foods that may not seem to have any health benefits can actually offer a sampling of vitamins, minerals and nutrients. A medium cinnamon-raisin bagel, for example, has close to 300 calories and 60 g carbohydrates, but it also has 2.5 g fiber and more than 10 g protein. Fried eggs are relatively high in fat and cholesterol, but they are low in calories and provide more than 6 g protein per unit. Even a raspberry Danish pastry has close to 1.5 g fiber and 4 g protein.
Portion Control
Practice portion control when you're confronted with a spread of less than nutritious options. If you're ravenous, eat slowly and try to fill up on any low-calorie foods that are available, such as fresh fruit. If you don't have anything healthy to eat, limit yourself to small servings and have a nutrient-rich snack as soon as you get the chance.
Considerations
"If you don't have time to sit down to breakfast in the morning, consider bringing healthy breakfast foods with you to work," suggests registered dietitian Leslie Beck. "Having these foods with you will prevent you from buying breakfast at the coffee shop or drive-thru." When you do have the opportunity, choose a breakfast that combines high-fiber carbohydrates, lean proteins and healthy fats, as "Cooking Light" dietitian Holley Johnson Grainger recommends.
References
- USDA: Nutrient Data Laboratory
- MayoClinic.com; Breakfast - Why Is It So Important to Weight Control?; Katherine Zeratsky, R.D., L.D.; July 25, 2009
- TheGlobeandMail.com; Is It Better to Eat an Unhealthy Breakfast Than to Skip It?; Leslie Beck, R.D.; December 28, 2010
- CookingLight.com; Eat Breakfast Daily; Holley Johnson Grainger, M.S., R.D.; 2010
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