Living Life the Healthy Way-Dump the Junk: Bring Back Breakfast

Bring Back Breakfast
The Neglected Meal

Gone are the days when it was unthinkable to start the day without a good hearty breakfast. Now, people have more excuses than you can shake a spatula at for why they can't or don't eat a morning meal. Do any of these sound familiar?

I don't have time.
I'm not hungry in the morning.
I'm trying to lose weight.
I don't like breakfast foods.
When I eat breakfast, I'm more hungry mid-morning.

The Case for Breakfast
We've all heard it: breakfast is the most important meal of the day. But you know what, it's true. Here are some reasons why:

Breakfast is the time to refuel. After fasting for the 8-12 hours after dinner and during sleep, your body needs to replenish its energy supply. The brain is especially in need of a fill-up, because it has no place to store its main energy source: glucose, which comes from the foods we eat. Without eating you won’t be able to think or concentrate. Muscles also rely on glucose for a portion of their energy.

Eating breakfast is associated with better attitudes about work and school. People who pass on a morning meal are often tired, irritable, or restless in the morning. And kids who skip breakfast tend to be tardy or absent from school more often than those who eat breakfast regularly.

Eating breakfast is associated with greater productivity in the late morning. Kids who eat a morning meal perform better in school than those who don't. This is because morning hunger interferes with concentration, problem solving, and muscle coordination.

Eating breakfast regularly is associated with maintaining a healthful weight. According to the American Dietetic Association, kids who eat breakfast are less likely to be overweight. There has also been extensive research to show that adults who skip breakfast are more likely to be overweight and obese.

Breakfast can add to the healthfulness of your diet. For example, research has found that people who eat breakfast regularly have higher total intakes of the following:

Vitamin C
Calcium
Thiamin
Riboflavin
Iron
Fiber

No More Excuses
Now it's time to let go of those excuses.

I don't have time. A little planning may help.

Have quick foods on hand:
Dry cereal, have a variety of types for mixing
Single-serving containers of yogurt
English muffins or whole wheat bread or bagels
Fresh, canned, or dried fruit
Instant oatmeal
Spend time on the weekend or a weeknight preparing easy-to-grab foods for the week:
Make your own muffins, breads, or granola
Hard-boil several eggs
Make pancake batter and keep it in the fridge; in the morning, ladle some on the griddle and top with fresh fruit
The night before, whirl together a breakfast shake, milk/yogurt, fruit, ice, and wheat germ, and store in the fridge
Pack foods that you can eat on the commute or at your desk:
A Ziploc bag of dry cereal or trail mix
Cereal bar or granola bar
Can of vegetable juice

I'm not hungry in the morning. Eat something small, such as toast, juice, or an egg, at breakfast time. Bring along a snack for when you are hungry mid-morning.

I'm trying to lose weight. Several studies have found that people who eat breakfast tend to weigh less and be more successful at losing weight than those who do not eat breakfast. Skipping breakfast sets you up to be ravenously hungry later in the day, which can lead to overeating. Of course, you still need to make healthful choices. Be aware of portion sizes. For example, many bagel-shop bagels and muffins are much higher in calories than you think. Also, stay away from some of the traditional, fatty breakfast foods, including:

Bacon
Breakfast sausage
Hash browns
Biscuits with gravy
Doughnuts and pastries
Foods with lots of cheese

I don't like breakfast foods. Anything can be a breakfast food:

Last night's leftovers and a piece of fruit
Grilled cheese and tomato sandwich
English muffin with peanut butter and banana
Bagel topped with avocado spread and sliced fresh tomato
Cheese, crackers, and fruit
Tomato soup and crackers
Pita stuffed with low-fat cheese and salsa
Cottage cheese with fresh or canned fruit and graham crackers
Smoked salmon, cream cheese, and cucumber on a bagel
Baked potato topped with cottage cheese or salsa

When I eat breakfast, I'm more hungry mid-morning. Hunger pangs are a healthy, normal signal from your body. Bring along a snack for these times. Or try eating a little more protein or fat with breakfast to keep you satiated longer.

Back to Breakfast
Eating a healthful breakfast helps prepare your mind and body for the day ahead. Try some of these ideas to bring breakfast back into your routine.

RESOURCES:

5-a-Day Breakfast Tips
http://www.5aday.gov/tips/index.html

Fruits and Veggies Matters
Centers for Disease Control and Prevention
http://www.fruitsandveggiesmatter.gov/

CANADIAN RESOURCES:

Dietitians of Canada
http://www.dietitians.ca/

Health Canada
http://www.hc-sc.gc.ca/

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.