I’m curious – did you eat your Wheaties for breakfast today?!
Well, really what I am asking is did you take time to start your day well nourished and eat a healthy, balanced breakfast? Did you know that about 90% of Americans know that breakfast is beneficial to consume, but about half of them still do not eat it? In addition, while some people intentionally skip breakfast to lose body fat, those who skip are up to 5 times more likely to be obese than those who make it a daily habit. With these statistics in mind, I want to share with you all things breakfast!
Breakfast Consumption
Breakfast is a critical meal because it influences so many elements of your day, including how you perform physically and mentally. Breakfast immediately raises the body’s energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen (energy) stores. A well-designed breakfast can provide an adequate amount of carbohydrate and other essential nutrients to raise the blood glucose levels and fuel your day.
Over time, consistently consuming a nutritious breakfast can result in:
- Less body fat
- Less chronic, non-communicable disease
- Improved learning/retention
- Improved mood
- Better food choices later in the day
- Improved energy
- Muscle preservation
- Increased strength
- Lower cholesterol
- Improved bowel movements
- Balanced blood sugars
When putting together and eating breakfast:
- Take your time and pace yourself when eating; take a bite, chew, savor, swallow and then take another bite.
- Include protein dense food choices like eggs, beans, Greek yogurt and poultry.
- Eat enough food to meet your needs.
- Focus on food with the least amount of processing.
- Incorporate whole grains (like oats, millet, quinoa, amaranth, etc.), as well as vegetables / fruits.
- Establish a routine you can stick with.
- Rushing in the morning? Prep breakfast the night before so it’s ready to go in the morning.
A healthy breakfast includes all three macronutrients: carbohydrates, protein, and healthy fats. Examples include:
- Protein breakfast smoothie: Greek Yogurt, Spinach, Flaxseeds, Mixed Berries, Almond Milk
- Egg scramble with chopped chicken breast, avocado and a side of whole wheat toast
- Veggie, avocado and egg burrito
- Oatmeal with fruit and nuts or nut butter
- Green apple or banana almond butter toast
- Yogurt Parfait: Greek Yogurt, Gluten-free granola, strawberries, topped with walnuts
- Rice Scramble: rice, ground turkey, spinach, onions, tomato, guacamole
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