Breakfast is the most important meal of the day. Starting your day with a healthy breakfast boosts energy, increases nutrient intake, supports heart health, and helps you manage weight. Breakfast boosts energy by signaling to our bodies to burn energy efficiently and kick-starting our metabolism. Eating in the morning signals to your body that the time of rest and fasting is over and that it is time to get the body to work. Eating breakfast replenishes the glucose in your body and helps regulate your insulin. Your brain and muscles rely on glucose as the body’s main source of energy. It is used to power your cells and keep your vital organs functioning. While you are resting, your body will use any stored glucose to fuel organs like your heart and lungs. When you eat breakfast, you are replenishing the glucose in your body and starting your day with the nourishment and nutrients that your body needs.
Breakfast and Weight Management
Many people start the day thinking that if they skip breakfast they will be healthier. This comes from the thought that fewer meals means fewer calories which could mean weight loss. This is inaccurate. Skipping breakfast means that your body has one less opportunity to receive the essential vitamins and nutrients, including calories, it needs to function at its best. It also may result in overeating or craving foods later in the day. Food is essential all day long, and starting with breakfast can regulate your metabolism and mean less snacking late at night. Eating even something small in the morning can help keep your hunger under control for the remainder of the day.
Healthy Breakfast Ideas on the Go
Mornings can be busy and hectic for many of us. Sometimes this can result in skipping breakfast because we are too busy to eat. It can also resort to eating processed foods that are high in sugar but low in vitamins and minerals. There are solutions for this with minimal time or effort.
- Keep Greek yogurt, fruits, and nuts in stock for a healthy breakfast option. A cup of yogurt with berries and nuts provides a good start to your day with protein, fiber, and healthy fat. If you are not a fan of the taste add a bit of honey or cinnamon to sweeten it up. Parfaits such as a blueberry and pineapple parfait and this fruit yogurt parfait are also great options if you prefer regular yogurt over Greek yogurt.
- Prepare Overnight Oats in the fridge and top with fruits in the morning. The oats will provide energy and fiber, a filling way to start your day. Try out oats and blueberries as another option.
- Precook some hard boiled eggs and enjoy them with fruit. Having hard boiled eggs prepped to go with a piece of fruit is a great way to take breakfast on the go.
- Smoothies are a great breakfast option. Smoothies can be made with or without milk, veggies, and fruit. Try our berry secret smoothie or our delicious tropical smoothie for a great morning refresh. If you have protein powder you can also add a scoop for increased protein if that is appropriate for you. Smoothies are quick, easy to make, and convenient to drink on your way to work or school.
Have extra time? Why not make an omelet? By having a base, vegetables, protein, and seasoning you can make a delicious and filling breakfast to head start your day and have the fuel needed to get through until your next meal. Keep in mind that breakfast does not need to be limited to typical American breakfast foods. The important thing is that it includes protein, complex carbs (such as whole grain cereals, oats, and beans), and healthy fats (such as avocado, peanut butters and almonds). Craving last night’s leftovers for breakfast? Dinner leftovers can be a great alternative to the typical breakfast foods and are great options- for fueling up for the day.
The Importance of Breakfast for Kids
Kids benefit greatly from starting their day with breakfast. Breakfast helps improve concentration, boosts brain function and enhances mood. Kids that eat breakfast are better able to focus in school and may interact better with others as they are not squirming around in their chairs or thinking of their rumbling tummies. The term “hangry” comes from anger that stems from someone being very hungry that they can’t focus or regulate themself. This is because their body wants and needs nutrients. Providing breakfast in the morning can help eliminate or at least minimize the feelings or moments of “hanger.”
Many kids will often say, “I’m not hungry, I don’t need to eat breakfast.” Even something as small as string cheese and a piece of fruit or whole grain toast with nut butter is a better option than forgoing breakfast all together. If there is a rush in the morning, go back to those breakfast on-the-go ideas to help set up your kids for success.
Foods to Limit
Foods such as sugary cereals, pastries, and white bread should be considered an occasional treat. These foods are high in sugar and low in fiber, which can leave us hungry and craving for more not long after we eat. Foods such as bacon and sausage should also be consumed in limited amounts as they are high in salt and fat, which may also negatively impact your metabolism and overall health. Remember that you know yourself and your family best. If you are at all concerned about your diet, please consult with a medical professional.
Start Your Day Nourished
Start your day with nutrients in mind. Focus on what your body needs and plan ahead. Planning your breakfast the night before or even just writing down what you plan to eat for breakfast can make a big difference in what and how you will eat in the morning. Whether it’s sitting at your kitchen table or on the go, make breakfast a priority on your morning list. Take care of your body and set up your morning so that your body can take care of you.
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