Why is eating breakfast so important?
Many can agree breakfast is important to eat everyday, yet only one-third of the amount of people eats breakfast regularly. Here are some crucial reasons eating breakfast should be a part of your daily routine:
-Studies show eating breakfast can contribute important nutrients such as calcium, protein and fiber to your diet
-Eating a nutritious breakfast offers health benefits from improved concentration, reduces the risk of obesity and diabetes, and helps reduce weight gain and can promote weight loss
-Breakfast skippers also have a hard time making up for the nutrients they miss at breakfast during the rest of the day
-Eating breakfast controls appetite and regulates food intake and preventing over eating throughout the rest of the day
-Studies have found that eating breakfast may enhance memory, improve cognitive ability, and help increase attention span; those who skip breakfast often feel tired and irritable
-Any breakfast is better than no breakfast
Many people are quick to make excuses for not eating breakfast such as not having the time or not feeling hungry in the morning, but the truth is, everyone should be eating breakfast daily to live healthfully.Here are some quick tips to create a healthy, balanced breakfast at home or to take on-the-go:
-Plan ahead and prepare the night before; hard-boil eggs, purchase individually packaged/ready-to-go Greek yogurts, precook oatmeal, or slice fruit ahead of time to make eating breakfast more convenient
-Choose a protein source to help you stay full and energized (20-30 grams depending on gender, size, and physical activity); eggs, low-fat cheese, cottage cheese, Greek yogurt, turkey or chicken sausage, lean deli meat, protein-rich cereals, seeds, nuts, and peanut butter are great examples
-Choose carbohydrates to provide necessary energy for the brain and body to fuel your day (whole-grains and fruits are excellent choices)
-Jumpstart your daily vegetable intake and incorporate more vitamins and minerals into your diet by choosing to add in vegetables where possible (in omelets or egg dishes)
-The American Diabetes Association recommends including high-fiber foods at breakfast time (7-10g) in addition to protein and healthy fats
Get the morning nutrition you need with these quick breakfast ideas:
Instant oatmeal: Make it with fat-free or low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts or peanut butter. Or mix in ¼ cup unsweetened applesauce and sprinkle with apple pie spice or cinnamon.
Yogurt parfait: Layer fat-free or low-fat plain or Greek yogurt with crunchy cereal or granola and fresh, sliced berries.
Breakfast smoothie: Blend low-fat milk and or low-fat Greek yogurt, frozen strawberries and a banana.
Whole grain toaster waffle: Toast and top with nut butter or low-fat Greek yogurt and apple slices or heated frozen berries.
Pita egg sandwich: Stuff a whole-wheat pita with a sliced, hard-cooked egg, low-fat shredded cheese, and raw spinach.
Banana roll-up: Spread peanut butter on a whole-wheat tortilla. Add a peeled, whole banana and roll it up.
Bagel and veggies: Spread hummus or low-fat cream cheese on a whole-grain toasted bagel. Top with sliced cucumbers, tomatoes, diced red onion, and sprouts.
Whole wheat English muffin: Add lean ham or deli turkey and low-fat Swiss cheese to a toasted whole-grain English muffin.
Enjoy! And make eating breakfast a daily priority for good health!
-SFL Nutrition
References:
1. Rise And Dine! - A Breakdown of Breakfast's Benefits With Experts' Best Meal Suggestions. Today's Dietitian. https://www.todaysdietitian.com/newarchives/090111p44.shtml. Published September 2011.
2. Gibney MJ, Barr SI, Bellisle F, et al. Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986439/. Published May 1, 2018.
3. Spero D. The Importance of Breakfast for Diabetes - Diabetes Self. Management. https://www.diabetesselfmanagement.com/blog/importance-of-breakfast-for-diabetes/. Published August 17, 2018.
4. Gordon B. Power Up with Breakfast. EatRight. https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/power-up-with-breakfast. Published September 22, 2017.
