Choose the best breakfast:
A. Leftover cold cheese pizza and orange juice
B. Peanut butter and banana sandwich and milk
C. Cold cereal with raisins and soy milk
D. Shake made with frozen fruit, milk, juice, and wheat germ
E. Poptarts, a hard-boiled egg, and vegetable juice
If you chose A, B, C, D, or E, then you're correct! The best breakfast is the one that you'll eat regularly (and is relatively well-balanced).
Gone are the days when it was unthinkable to start the day without a good hearty breakfast. Now people have more excuses than they can shake a spatula at for why they cannot or do not eat a morning meal. Do any of these sound familiar?:
I do not have timeI am not hungry in the morningI am trying to lose weightI do not like breakfast foodsWhen I eat breakfast, I am more hungry mid-morning
We have all heard it—breakfast is the most important meal of the day. But you know what, it is
true. Here are some reasons why:
Breakfast is the time to refuel.
After fasting for the 8-12 hours after dinner and during sleep, your body needs to replenish its energy supply. The brain is especially in need of a fill-up, because it has no place to store its main energy source, glucose, which comes from the foods we eat. Without eating you won’t be able to think or concentrate. Muscles also rely on glucose for a portion of their energy.
Eating breakfast is associated with better attitudes about work and school.
People who pass on a morning meal are often tired, irritable, or restless in the morning.
Eating breakfast regularly is associated with maintaining a healthful weight.
According to the Academy of Nutrition and Dietetics, people who skip breakfast are more likely to overeat at snack time and other meals throughout the day.
Breakfast can add to the healthfulness of your diet.
Breakfast food can be an important source of the following nutrients in your diet:
Now it's time to let go of those excuses.
I do not have time.
A little planning may help.
Make use of what you have and focus on foods you like. Most foods can be warmed in the microwave.
Have quick foods on hand:
Dry cereal, have a variety of types for mixing
Single-serving containers of
yogurtEnglish muffins or whole wheat bread or bagelsFresh, canned, or dried fruitInstant oatmeal
Spend a little time on the weekend or a week night preparing easy-to-grab foods for the week:
Make your own muffins, breads, or granolaHard-boil several eggsMake pancake batter and keep it in the fridge; in the morning, ladle some on the griddle and top with fresh fruitThe night before, whirl together a breakfast shake—milk/yogurt, fruit, ice, and wheat germ—and store in the fridge
Pack foods that you can eat on the commute or at your desk:
A Ziploc bag of dry cereal or trail mixCereal bar or granola barCan of vegetable juice
I am not hungry in the morning.
Eat something small, such as toast, juice, or an egg, at breakfast time. Bring along a snack for when you are hungry mid-morning.
I am trying to lose weight. Studies have found that people who regularly eat breakfast cereal regularly tend to have lower body mass indices. Skipping breakfast sets you up to be ravenously hungry later in the day, which can lead to overeating. Of course, you still need to make healthful choices. Be aware of portion sizes. For example, many bagel-shop bagels and muffins are much higher in calories than you think. Also, stay away from some of the traditional, fatty breakfast foods, including:
BaconBreakfast sausageHash brownsBiscuits with gravyDoughnuts and pastriesFoods with lots of cheese
I do not like breakfast foods.
Anything can be a breakfast food:
Last night's leftovers and a piece of fruitGrilled cheese and tomato sandwichEnglish muffin with peanut butter and bananaBagel topped with avocado spread and sliced fresh tomatoCheese, crackers, and fruitTomato soup and crackersPizza, hot or cold, with orange juicePita stuffed with low-fat cheese and salsaCottage cheese with fresh or canned fruit and graham crackersSmoked salmon, cream cheese, and cucumber on a bagelBaked potato topped with cottage cheese or salsa
When I eat breakfast, I'm more hungry mid-morning.
Hunger pangs are a healthy, normal signal from your body. Bring along a healthy snack for these times. Or try eating a little more protein or fat with breakfast to keep you feeling full longer.
Eating a healthful breakfast helps prepare your mind and body for the day ahead. If you regularly skip breakfast, use these suggestions to get yourself back on track.