April Fool’s has come and gone so don’t get fooled into skipping breakfast. It’s an important way to jumpstart your day. The purpose of breakfast is just as the word implies – to break the fast. After a good night’s sleep our bodies need food to refuel. During sleep, our bodies go 8 to 10 hours without any food. If you were awake without food for that long, you would certainly feel hunger cues from your body. Since we are asleep during the fast, our bodies do not provide us with these hunger cues and so it is important to remind ourselves when we wake up that we need to eat a hearty breakfast. Without breakfast, our bodies don’t have enough energy to sustain activity throughout the day.
Research proves that skipping breakfast is associated with a higher body mass index (BMI) and an increased obesity risk. It has also been found that breakfast eaters have a greater reduction in impulsive snacking in-between meals and overeating during meals. Those who skip breakfast tend to be tired, irritable and restless, whereas in comparison, breakfast eaters tend to be more awake, productive and effective, and have better morale. These are just a few of the many reasons why it is foolish to skip breakfast.
If your excuse is that making breakfast takes too long, it is time to put that fallacy to rest. There are plenty of fresh foods to choose from that require little preparation time. Foods can also be fully or partially prepared the night before to save time in the morning.
Here are some healthy and easy breakfast ideas to jump start your day:
A Fruit and Yogurt Smoothie
A smoothie is fast and easy. If you make it the night before it may just need to be stirred in the morning to mix. A recipe for a simple smoothie is:
- 1 cup low-fat vanilla yogurt
- 1 cup frozen/fresh strawberries or berries of choice
- A half cup of orange juice
- 1 banana
- A dribble of honey, if desired
Breakfast Burrito
This quick breakfast is made by slicing a pre-made hard boiled egg or by scrambling fresh eggs. Then, add a slice of low-sodium ham, turkey, or chicken and a ½ ounce slice of cheese. After cooking, roll in an 8-inch whole-wheat tortilla. If desired add some salsa for flavor or spinach.
Low-Fat Cottage Cheese and Fruit
Cottage cheese is high in protein and calcium while being low in carbohydrates, fat, and calories. Cottage cheese is a complete protein, which means that it provides all the amino acids your body needs to function but cannot synthesize itself. Simply mix a half a cup of cottage cheese with your favorite fruit and enjoy!
Grapefruit
Grapefruit is rich in vitamin C, as well as being a source of vitamin A, iron, folic acid and potassium. Their acidic properties also aid in the digestion of food. For a quick breakfast try half of a grapefruit and a slice of whole wheat toast or a cup of whole-grain cereal. Save the other half of the grapefruit for a good snack or for a good breakfast the following day.
Hot Oatmeal
Oatmeal is a whole grain that is high in protein and fiber. The insoluble fiber in oatmeal slows your rate of digestion and helps you feel fuller for longer. Eating whole grains can also lower your risk for several diseases, including high blood pressure and type 2 diabetes. Try mixing fruit and nuts into a warm bowl of hot oatmeal.
Yogurt, Granola, Fruit Parfait
Use low-fat yogurt, granola or cereal,fresh or frozen fruit, and if desired add flax and almonds. Parfaits are a fun way to be creative!
Pre-Packed Breakfast
For a very rushed morning pack the night ahead an apple or orange and a baggie of 1-2 ounces of cheese and ¼ cup of walnuts
Remember, don’t be fooled – get fueled by including a good breakfast as a part of your morning routine!
