We all know the cliché, but it’s true. Breakfast is the most important meal of the day. But do you know why? The health benefits of eating a healthy breakfast really add up. Let’s review the reasons for taking time in the morning to put good fuel into your “tank.”
Eating a nutritious breakfast helps you to perform more efficiently throughout the day, both mentally and physically. Skipping breakfast compromises your daily focus, concentration and energy levels. Also, eating breakfast motivates you to continue to make better food choices over the course of the day.
Common excuses for skipping breakfast include “it takes too much time,” “I’m not hungry,” and the fear of weight gain. Eating an hour or two after rising may help with the hunger issue, and eating a small quantity is fine. Lots of studies show that eating a sensible breakfast helps maintain a healthy weight. Eating breakfast curbs appetite throughout the day, and higher energy levels promote more physical activity. Reach for foods that are high in protein and fiber, with low carbohydrates and fat.
Quick breakfast choices could include low-fat yogurt and a piece of fruit; string cheese, a banana and a granola bar; or a hard-boiled egg and an orange. Try some cottage cheese and fresh berries; a whole wheat English muffin with almond butter; or a handful of nuts and an apple. Cook some egg whites with spinach, fresh tomatoes and low-fat cheese. Have whole grain cereal with fruit and low-fat milk, or oatmeal with raisins and nuts. Get back into the breakfast routine as part of your healthy weight-loss plan.
--Dr. Kate Kennedy