Breakfast is frequently referred to as the most important meal of the day. But with so many people moving at such a fast pace, its importance is rarely recognized. Breakfast is often reduced to coffee and doughnuts in the office, or is omitted altogether. Eating breakfast is a better way to start the day. The proper combination of nutrients for breakfast can ultimately delay hunger symptoms for hours.
Effects
Having a well-balanced, low-fat breakfast is an important jump-start to the rest of your day. Your morning meal acts a metabolism booster, and will serve as a source of energy and fuel to perform daily functions. According to the American Dietetic Association, research shows that those who eat breakfast have better concentration and memory, and are more alert than those who skip breakfast.
Benefits
Starting off with a well-balanced breakfast will give you a more nutritionally complete diet. Your daily intake will be higher in nutrients, vitamins and minerals. Eating breakfast is also associated with reduced intake of fat and cholesterol. Skipping meals is perceived by your body as fasting. This causes an increase in insulin response, which causes fat storage. Having breakfast can lead to weight loss by preventing this process and reducing hunger later in the day, making it easier to prevent overeating.
Size
Maintaining proper portions at breakfast is important to watching your fat intake. Because portion sizes have become larger, it's important to examine food labels and nutrition facts to know exactly what constitutes a serving size.
Types
To make a healthful, low-fat breakfast each day, choose one item from at least three of the following four food groups: grains, dairy, protein, and fruits and vegetables. Grains that work great for breakfast include oatmeal, whole grain toast, bran muffins and whole grain cereal. Fresh fruit is good to accompany any breakfast. Melons, bananas, grapefruit or your favorite berries are refreshing in the morning. Good options to include dairy in your breakfast are skim milk, low-fat yogurt or even a slice of low-fat cheese. To satisfy your protein needs in the morning, have a slice of turkey bacon or hard-boiled eggs.
Considerations
Preparing breakfast at home is your best bet in ensuring that you consume a low fat meal. If you are short on time, do your best to prepare your breakfast the night before. If you must grab something on the drive to work, choose healthier items on the menu that aren't fried. Opt for yogurt parfait, fruit salad or an English muffin with eggs.
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