Rise and Shine: Start Your Day off Right with Breakfast

Everyone knows the mantra “Breakfast is the most important meal of the day”! So, why is breakfast so important? Research shows that people who eat breakfast regularly have improved mental and physical performance than people who skip breakfast.

It’s just as important to start your day off with a good breakfast as it is to grab your morning java! While a doughnut and coffee may be tasty and easy to eat on-the-go in a fast-paced environment, it’s not a good substitute for a well-rounded meal that will keep you satiated until lunch.

Starting your day on the right foot is important, but it’s even more so for kids! Studies have found that children who eat breakfast before going to school perform better in math and reading, increase their attention span and improve their overall behavior. Children who do not eat breakfast do not consume the necessary nutrients for their bodies to produce the energy needed to concentrate in school.

Solutions to Common Breakfast Excuses

Breakfast is the most important meal of the day. However, many people feel they don’t have the time to fit in a meal because they are rushing to go to work or school in the morning. Every excuse for not eating a nutritious breakfast has a solution:

“I’m not hungry in the morning”: When people claim they are not hungry in the morning, it is usually because they have trained their body to ignore hunger signals in the AM. This tends to result in starving later in the day and eating past satiety. A good idea would be to reintroduce breakfast slowly so your body can learn to tune into hunger signals and see how satiating breakfast can be. Start your day with a combination of high-fiber carbohydrates and lean protein to keep you feeling fuller longer.

“I don’t have enough time in the morning”: Unfortunately, life these days can get very busy. The key, however, is to think ahead and prepare your kitchen in advance. Try stocking your kitchen with easy-to-prepare foods such as breakfast cereals and instant oatmeal. Fresh fruit and nuts with Greek yogurt are another great option that you can even prepare the night before and put in the refrigerator so you can “grab-and-go” in the morning.

“I’ll gain weight if I start eating in the morning”: A lot of times, especially if a special event is occurring later in the day, people decide to skip breakfast to “save their calories for later”.  This is NOT a smart eating strategy. Skipping breakfast has been shown to lead to eating past comfort at snack time or the next meal. If you starve yourself until later in the day, you increase the likelihood that you will eat mindlessly. A well-balanced breakfast will start your day off right and keep you satisfied until your next meal or snack.

“Breakfast foods are unhealthy”:  This is simply not true! There are many healthy options available to start your day. Breakfast can be a great time to increase your fruit and vegetable intake.  Add fruits to oatmeal, plain cereal, and yogurt, or fill your omelet with colorful vegetables. Try some whole-grain toast with almond butter or a whole-grain waffle topped with berries. Make your breakfast choices work for you, not against you! You’ll be happy you did!

Quick and Easy Nutritious Breakfast Ideas

Just because it’s quick and easy to make, doesn’t mean it isn’t a well-rounded nutritious breakfast! Check out some great breakfast ideas below:

Breakfast Split: Top a small banana with ½ cup of vanilla yogurt, ½ cup of strawberry yogurt, and ½ cup of whole-grain cereal for a creamy, crunchy start to your day.

Morning Medley: Start your day with a cup of oatmeal mixed with a cup of milk and lightly sweetened with a teaspoon of your choice of brown sugar or honey, topped with raisins.

Whole-Grain Power Mix: Mix whole-grain cereal, dried fruit, and a small handful of nuts in a bowl with milk.

Yogurt Parfait: Try a yogurt of choice mixed with crunchy granola, dried or fresh fruit, and/or nuts.

Cheese it Up: Top your favorite fruit with cottage cheese and enjoy with a toasted whole-grain English muffin.

Add Flax Seeds: Ground flax seeds can be added to whole grain cereals, oatmeal, and yogurt. Flaxseed is high in omega-3 fatty acids and fiber. Flax has been shown to reduce the risk of various chronic illnesses such as heart disease, cancer, stroke, and diabetes.

Plan Ahead: Make a batch of whole wheat pancakes during the weekend and freeze them. This way they only need to be heated up during the week and you don’t have to make them from scratch!  Top with fresh fruit slices!

Do not let excuses stand in your way of starting your day with a good breakfast. Think of breakfast as your body’s morning refueling stop to get your day going the right way!

Like this post? Share it!