Building Better Breakfasts

Am I getting what I need?

Not nearly enough of us are eating breakfast each day.  According to the International Food Information Council’s Food & Health Safety Survey, 93% of American adults agreed breakfast is the most important meal of the day; however, only 44% reported eating breakfast every day. That number is disappointing because consuming a nutrient-dense, high-quality breakfast can do so much for you.

So, I am going to take a minute to get into the benefits of breakfast, what should be on your plate, and a few ways to fit breakfast into your busy schedule.  After all, the New Year is right around the corner, and right now may be the perfect time to jot down a few New Year’s resolutions!

Breakfast eaters exercise more, eat better, and maintain a healthy weight! A lot of these benefits come from simply fueling your body. Carbohydrates provide quick energy, proteins maintain your body, and fats keep you fueled. People who eat breakfast get the energy they need to help start their day, and are often more efficient in what they do, because they've recharged their bodies and their brains.  It also keeps them away from fatty, salty foods by preventing their bodies from entering a starvation mode.  Not eating breakfast often leads to large, unhealthy meals later in the day. Eating too many calories can lead to a significant weight gain over time.  By getting some great nutrition in the morning, breakfast eaters really do see benefits.  And research continues to confirm these rewards.

A recent review in the Journal of Academy of Nutrition and Dietetics found people who ate breakfast regularly had better overall health.  Specifically, those who ate breakfast had a higher overall diet quality, reduced risk for chronic illnesses like cardiovascular disease and type 2 diabetes, and better cognitive performance.  In addition, many people experienced feelings of well-being after they ate breakfast. 

Making sure you get breakfast is just half the battle.  Make sure that you are selecting the right foods and you are getting the nutrients you need.  A balanced breakfast includes some powerful protein, nutrient-rich whole grains, and some fresh fruits or vegetables. Here are a few balanced breakfasts:

• Whole-grain cereal with skim milk and fresh fruit
• Whole-wheat breakfast sandwich with an egg, low-fat cheese, spinach and tomato
•   Low-fat yogurt with crunchy cereal and berries

And remember, a little planning goes a long way! If mornings are busy, prep ingredients and set the table the night before.  If you are also in a rush, consider taking a breakfast to go: bananas, sandwiches, trail mix, and milk cartons make it easy.

For more ideas, visit Eat Right!