Where does breakfast fall on your priority list in the morning? Unfortunately, for most people, it isn’t a top priority. It’s true that breakfast is the most important meal of the day, so it’s beneficial to make time for it!
Why Eat Breakfast?
- Our energy levels are low when we wake up in the morning. We “fast” for 7 or more hours a night while we are sleeping. By eating breakfast, you “break the fast” and are less likely to overeat at your next snack or meal. You are also more likely to choose healthier foods throughout the day.
- Unhealthy foods lack nutrients, so by making unhealthy food choices, it is more difficult to meet your daily nutrient needs.
- Eating breakfast helps you to say alert, can improve your mood, increase your energy level, and increase your ability to pay attention. Those who eat breakfast are more likely to snack less and receive more nutrients throughout the day than those who don’t eat breakfast.
- Skipping breakfast does not help you lose weight!
What’s Included in a Healthy Breakfast?
For a well-balanced breakfast, try to include at least 3 of the 5 food groups:
- Whole grains: oatmeal, whole grain cereals, and bread
- Protein: peanut butter, eggs, lean slices of turkey, chicken, or ha
- Dairy: yogurt, cheese, and milk
- Fruits: fresh or frozen, topped with yogurt, made into a smoothie, or 100% juice
- Vegetables: fresh or frozen, incorporated into an omelet, or 100% juice
It is so tempting to eat a donut or something sweet in the morning, but this unhealthy choice is likely to lead to more unhealthy choices throughout the day. Try to limit added sugars, as well as the amount of pastries, breakfast cakes, fried foods, etc.
Read the food label for:
- Cereal that has less than 10 grams of sugar
- Yogurt with less than 8 grams of sugar
- Granola with less than 10 grams of sugar
If you don’t care for breakfast foods, don’t worry! Healthy, non-breakfast items can be eaten for breakfast too! You could try:
- Low sodium soups
- Lean sliced meat on whole wheat bread
- Egg salad (tip: substitute mayo for Greek yogurt or avocado)
- Leftovers from the night before
- Cottage cheese and fruit
- Smoothies
- Trail mix with unsalted nuts, seeds, dried fruit, and whole grain cereal
Overall, it is very important to include breakfast in your morning routine. There are many health benefits to it and many healthy options to choose from!
