Do You “Break” the Fast?

9 02 2017

 

Have you heard the saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper”?  If you haven’t, maybe you’ve heard that breakfast is the most important meal of the day…but why?

 

Breakfast provides the body and brain with fuel after an overnight fast.  Without fuel, you are essentially running on empty.  Think of it this way.  You wake up in the morning and need to drive your car to get to work.  Your gas tank is empty.  How far are you going to get?  The same goes for our bodies.  Without providing our bodies the proper energy needed to jump start our day, we won’t get far.  In fact, research shows that breakfast improves memory, concentration, and focus throughout the day.

 

Breakfast is also an opportunity to feed your body good energy and sources of calcium, iron, B vitamins, protein, and fiber.  Research shows that if these nutrients are missed at breakfast, we’re less likely to meet our need for these on that day.  People who skip breakfast are also more likely to grab a mid-morning snack that’s high in fat and added sugar.

 

Kick-starting your morning with a meal can be good for the waistline too.  Research shows that people who eat breakfast are less likely to be overweight than those who do not eat breakfast.  Better yet, breakfast has also been shown to decrease the risk for hypertension, heart disease, and diabetes.

 

Follow these tips to get the most bang for your buck in breakfast:

 

  1. Don’t skimp on the protein. Protein increases satiety and may result in less total calories eaten in a day.  Greek yogurt, cottage cheese, cow’s milk, soy milk, eggs, oats, and quinoa are excellent sources of protein!

 

  1. Add fiber. High fiber foods takes a long time to digest, keeping you fuller for a longer period of time.  Aim to choose a food that has at least 3 g of fiber per serving.  Foods high in fiber include fruits, vegetables, and whole grains such as whole grain bread, bran cereal, oatmeal, unsweetened granola, and shredded wheat.

 

  1. Try to eat within the first hour of waking up. No appetite?  Try drinking a liquid breakfast such as a homemade smoothie or instant breakfast beverage that has less than 10 g of sugar per serving.

 

Feeling like there’s no time to eat breakfast in the morning?

We often put effort into packing a nutritious lunch or preparing a healthy dinner yet somehow we tend to let breakfast slip through the cracks.  The good news is breakfast doesn’t have to be an elaborate meal that we sit down to eat.  It can be a meal that we eat on the go or even at the office.  So if you find that your mornings are a rat race just to get out the door and get to work on time, know that there are ways to fit breakfast into your busy schedule.

 

Grab N’ Go Ideas:

  • Peanut butter and banana sandwich + fruit + milk
  • Whole grain bagel with egg and avocado + milk
  • Greek yogurt + fruit
  • Cottage cheese + fruit
  • Smoothie made with Greek yogurt, banana, berries, and low-fat milk
  • Hardboiled egg + fruit + milk
  • Oatmeal mixed with milk and topped with fresh fruit and nuts

 

Recipes:

Honey Lime Quinoa Fruit Salad by The Recipe Critic

http://therecipecritic.com/2015/06/honey-lime-quinoa-fruit-salad/

 

Blueberry Bliss Breakfast Bars by Inspired Edibles

http://www.inspirededibles.ca/2013/05/blueberry-bliss-breakfast-bars-raw.html

 

Sunbutter (or Peanut Butter), Banana, and Chia Seed Toast by Skinny Fork

http://theskinnyfork.com/blog/sunbutter-toast

 

Author of the blog today is Cassie Raugh, a Dietetic Intern with WVU Hospitals, Inc. working with Cathy Shaw RDN, LD of the PEIA Weight Management Program

cassie