Breakfast is the most important meal of the day. Unfortunately, it is also the most forgotten meal. The time between waking up and walking out the door is usually such a hurried blur that breakfast becomes an afterthought, if it’s even a thought at all. Forgetting to feed your body in the morning will lead to a day of low energy and high agitation.
Importance of Breakfast
Skipping breakfast is associated with weight gain, lack of concentration and lower levels of energy. If you are eating breakfast, no matter what may be on your plate, you are at least taking a step in the right direction. Breakfast is vitally important because your body is literally starving when you wake up. If the last time you ate was 8 p.m. and you wake up at 6 a.m., your body has been without food for 10 hours. It goes into starvation mode, slowing your metabolism and hanging on to every possible calorie. Breakfast gets your metabolism working again and refuels your body.
What You Should Avoid
There are undoubtedly some choices that are better than others. Breakfasts high in sugar and simple carbohydrates will give you a rapid spike in energy but will not stay with you for long. Although donuts, pastries, muffins, and pancakes have become a picture of American breakfast, they are hardly part of a “good” breakfast. They provide an instant burst of fuel, with a lot of calories and little satiating effect. Foods high in saturated fat, such as bacon and butter, may be slowly digested but if eaten regularly can negatively affect your cholesterol and overall heart health.
Creating a Healthy Breakfast
Breakfast is the chance to start off your day right. The 2010 USDA Dietary Guidelines for Americans recommends eating a nutrient-dense breakfast. This should be a well-balanced meal high in protein and fiber with some unsaturated fat and a fruit or vegetable. A meal following these guidelines will be slowly digested and prevent you from overeating at lunch or snacking all morning. Eating a nutrient-dense breakfast has been associated with weight loss and maintenance.
Healthy Breakfast Ideas
The biggest complaint about breakfast is not having enough time to prepare it or even sit at the table to eat it. There are many options for a quick and satisfying breakfast. Whole wheat toast with peanut butter and a sliced banana can be ready in five minutes. Greek yogurt with berries, low-fat granola and almonds can be prepared the night before. Grab a smoothie with yogurt and your choice of fruit. Or, if you have a little time, make an egg-white omelet with veggies and whole wheat toast.
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