While commonly touted as the “most important meal of the day,” breakfast is rarely given the time and attention it deserves. Millions of Americans regularly skip breakfast. Whether a child running to catch the bus, a parent of three, a single business executive, or a retired couple enjoying life after work, breakfast is often overlooked in the daily routine.
Benefits of Breakfast
Most of the hype around eating breakfast has been about the benefits of eating it versus not eating it. The benefits of eating breakfast include; increased energy, better attention, concentration, memory, improved insulin sensitivity, and lower BMI (body mass index). Yet, just as important as eating breakfast at all, is the quality of what you choose to eat for breakfast.
Fiber
When consuming carbohydrates, select whole grains for the added fiber, and pair it with a protein to enhance the benefits of breakfast. Because the fiber in whole grains helps to slow the absorption of glucose from the gut into the bloodstream. Fiber slows the rise of blood sugar. Additionally, fiber takes longer to break down in the gut, helping us feel full longer.
Protein
Protein increases the uptake of glucose from the bloodstream into our cells. Which also assists in controlling blood sugar levels. On top of that, consuming protein at breakfast has been shown to increase metabolism, decrease food cravings throughout the day, and promote weight loss.
With your current focus on health and fitness, it’s a perfect time to get your breakfast routine started or fine-tuned. So make time for breakfast. Start your day with breakfast and reap the benefits today and days ahead. Consider these solutions below to help fit this meal into your routine.
Breakfast Ideas:
- Whole grain tortilla wrapped around scrambled eggs, shredded cheese, and diced tomato or salsa
- Egg, cheese and spinach omelet sandwiched between an English muffin
- Whole-wheat toast smeared with avocado and topped with an egg
- English muffin with peanut butter topped with sliced banana
- Toaster waffle with almond butter and apple slices
- Oatmeal topped with a splash of milk, raisins, and chopped walnuts
- Granola and milk topped with sliced peaches and slivered almonds
- Bowl of cottage cheese and a whole grain & fruit muffin on the side
- Yogurt layered with granola, seeds and sliced strawberries
- Cheese stick and a fruit/nut bar, or cereal bar
- Smoothie with choice of fruit, greens, Greek yogurt, and a splash of orange juice
- Smoothie with banana, peanut butter, almond milk, and a dash of cinnamon and 1 tablespoon of ground flax seed
Breakfast Tips:
- Plan time to prepare and eat breakfast, just like you brushing your teeth in the morning. Wake up 15 minutes early, if needed. If eating on the run is necessary, prepare foods the night before.
- Avoid highly processed, high sugar, and high salt items. For example, grab a cheese stick and an apple.
- Plan ahead. The night before, prep your coffee pot. Set out the toaster. Pre-cut strawberries. Oatmeal takes 2 minutes in the microwave or 5 minutes on the stove. Portion out into single servings, and top with your choice of nuts and fruit.
