Wake Up, It's time for Breakfast
We have all heard the saying "breakfast is the most important meal of the day." Unfortunately, many people skip breakfast so that they can sleep a little later, do not feel hungry in the morning, or think it will help with weight loss. So, why do you need to eat breakfast, and what should you be eating?
Why it is important to eat a healthy breakfast
- You spend 8 or more hours without any food or water while you are sleeping. Your body is looking for nourishment when you wake up.
- Many breakfast foods are loaded with vitamins/minerals/fiber/antioxidants.
- Eating breakfast helps with concentration throughout the morning.
- Skipping breakfast leads to hunger prior to lunch, leading to morning snacking on unhealthy foods and/or overeating at lunch – leading to weight gain.
What should be included in your breakfast
- Whole grains: Look for breads and grains that contain at least 3 grams of fiber a serving.
- Low fat protein: Some good choices include peanut butter, lean meat, and eggs.
- Fruits/vegetables: Fresh or frozen fruit/vegetables are best.
- Low fat dairy: 1% or nonfat milk, low fat/nonfat yogurt, low fat cheese, cottage cheese.
Breakfast Ideas
- Cold cereal and milk: Be sure to choose a healthy cereal (at least 3 grams of fiber and no more than 5 grams of sugar per serving), and 1% or fat free milk.
- Oatmeal or cream of wheat (add fruit and/or nuts for additional flavor and fiber).
- Yogurt with fruit and/or nuts.
- Whole wheat English muffin with a slice of cheese and one cup of fruit on the side.
- One tablespoon of peanut butter on a whole wheat mini bagel (or try using a whole wheat bagel thin) and one cup of fruit.
- Fruit smoothie made with yogurt, fruit, and wheat germ.
- One cup of cereal in a baggie and a cup of 1% fat or skim milk in a travel mug to eat on the way to work.
- One egg scrambled on a whole wheat tortilla with salsa.
Breakfast Smoothie Recipe
- 6 ounces of nonfat or low fat yogurt
- ½ cup fruit (berries/pineapple/peaches/banana or any other fruit you like)
- ¼ cup nonfat milk
- 1 Tbsp wheat germ
- Ice (as much as desired)
Blend all of the ingredients together and enjoy!
