The Power of Breakfast

• Published July 25, 2007
  
  
  Estela Schnelle MS,RD,LD
  
  ”Don’t forget to eat your breakfast!”
  “Breakfast is the most important meal of the day!”
  We’ve heard these sayings over and over, and it turns out those sayings are true! Despite the healthful benefits, breakfast may be the meal that is most often neglected or skipped (and no, coffee is not considered breakfast). The busier our schedules get, the more we seem to forget about this all important meal.
  Over 40 years of solid research and breakfast-related studies have proven a significant relationship between what we eat and our concentration, sleep, memory, etc. Breakfast benefits everyone – children, teens and adults. Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day. The only thing worse than a midmorning energy crash is a full-blown hunger pain, which can lead us to making unhealthy decisions when we eat … and possibly binging later in the day.
  Breakfast skippers often feel tired, restless or irritable. Breakfast is the first chance the body has to refuel after eight to twelve hours of sleep. Studies show that people who regularly eat a healthy breakfast within two to three hours of waking up are more likely to control their weight. This may occur because you’re lifting your metabolic rate after it’s been in the “resting phase” during the night. We don’t have to necessarily eat as soon as we wake up … we may not even be hungry right when we wake. What we want to do is eat something no later than three hours after we’ve woken up. It doesn’t have to be a big breakfast, but something healthy and satisfying. Ideally breakfast should consist of a whole grain like cereal or toast, protein such as low-fat milk, yogurt, or an egg, and fruit. Quick and easy ideas include:
  
• Peanut butter on two slices of warm 100 percent whole wheat toast or waffles. Don’t go crazy with the peanut butter, a simple spoonful is fine. Add sliced banana’s or top with raisins and finish off with a glass of low-fat milk
  
• Good old-fashioned peanut butter and jelly with a glass of low-fat milk.
  Read-to-eat whole-grain high-fiber cereal topped with low-fat vanilla or plain yogurt and fresh fruit.
  
• Oatmeal made with low-fat milk, topped with banana slices or blueberries, and a small handful of walnuts or almonds.
  
• Breakfast smoothie: 1 small container light yogurt, ½ cup low-fat milk, a handful of fresh or frozen strawberries, and 1 small banana (peel and freeze the night before, if you can). Add one cup crushed ice if fruit is not frozen. Blend and enjoy!
  
• Breakfast sandwich: scramble 1 whole egg and two egg whites cooked with non-stick cooking spray. Add to toasted whole grain English muffin, bread, or bagel; dress it up with a slice of low-fat cheese, turkey, Canadian bacon, or any lean meat.
  
• Lean ham on a toasted English muffin and a small glass of 100 percent orange juice.
  
• Simple breakfast taco: Scramble one egg in a small skillet; fold in 1 oz low-fat cheese or grated parmesan cheese, and 1-2 tbsp salsa. Place mixture in heated tortilla and enjoy!
  

Starting your day of with a healthy and satisfying breakfast will make it easier to continuing eating balanced meals throughout the day. This will help maintain your metabolism and prevent craving and binging, often caused by under-eating. Make it point to eat a healthy breakfast every day, even if it means planning a little the night before. Feel free to contact me for more menu ideas at estela@simply4younutrition.com .