You probably heard this many times from your mother growing up: “Breakfast is the most important meal of the day!” “Don’t skip breakfast!” and she was right! The problem is, in today’s fast-paced world, without mom making breakfast for us and sitting us down to eat it, it is the most skipped meal of the day. Most people feel like they don’t have time to make breakfast, much less sit down and eat it. Even active parents who make sure that their kids eat breakfast- often skip it themselves!
The average adult has little more than a cup of coffee for breakfast every day. And other than the caffeine boost, coffee offers little else nutritionally. Here’s the kicker- if you ate breakfast in the morning, and replenished your depleted glycogen levels- you would actually have MORE energy all day!
We understand that fixing breakfast takes up precious time that’s in short supply. But there’s ample evidence that the simple act of eating breakfast — every day — is a big part of losing weight, lots of weight. While many people think that skipping breakfast helps cut out calories, don’t realize that eating when you wake up actually kick starts your metabolism, and helps you eat a more balanced meal at lunch by curbing the starvation you would feel had you skipped breakfast! The American Heart Association also reported it’s findings that breakfast eaters are significantly less likely to be obese and get diabetes compared to non-breakfast eaters.
Now to address the other problems- time, and what to eat?
If breakfast is the most important meal of the day, it’s best to make wise food choices. That’s where fruits, vegetables, and whole grains come into the picture. Because these are high-fiber foods, they fill you up – yet they bring less fat to the table.
- Keep frozen fruit on hand to blend with yogurt and milk for a quick smoothie.
- An eggwhite omelette packed with veggies and some hot sauce with a piece of multi-grain toast
- A breakfast made up of 1 cup of oatmeal, 1/2 cup of low-fat milk, 1 cup of sliced strawberries, and 1 tablespoon of walnuts have only 307 calories total.
- Two multi-grain waffles, with 1 cup of blueberries, and 1 cup of plain low-fat yogurt have about 350 calories in total.
- All four of these easy, fast options have about 100 less calories than a bagel with cream cheese, but offer you much more food and nutrition.
Remember, breakfast doesn’t need to be elaborate or time consuming. In fact, the simpler, the better! Oatmeal with some frozen berries is a fast, worry-free option that you can always have on hand at home.
So before you leave home tomorrow, remember to eat something and start you day- and diet- off on the right foot!