We may know that breakfast is the most important meal of the day, but that doesn’t mean we are taking it to heart and having a hearty breakfast. In fact, although 97 percent of Americans agree breakfast is the most important meal of the day, only 44 percent eat it every day.
The most common reasons people skip breakfast are they weren’t hungry, didn’t feel like eating, or they were too busy. Females are more likely than males to skip a morning meal because of being busy or running late.
Why is breakfast so important? A good way to look at it is that you are breaking the fast. When you go without breakfast, you have deprived your body of calories since the last time you’ve eaten. These calories help feed your brain and without them you may lack energy, and your metabolism needs fuel to kick-start it into action. Breakfast is important, so it’s important to consume a sufficient amount.
Studies show that people who eat a good breakfast actually consume more vitamins and minerals, and less fat and cholesterol, than people who skip breakfast.
Those who make eat breakfast have been shown to be better learners. Children who have breakfast are more likely to have better concentration, problem-solving skills, and hand-eye coordination.
Smart choices for breakfast include whole grains, fruit, and low-fat dairy products.
The whole grains and fruit contain high amounts of fiber, which tend to fill you up faster and will delay symptoms of hunger for hours.
If choosing a dry cereal, look for whole grain as one of the first ingredients. It should contain 3 to 5 grams of fiber, and read the nutrition facts label to make sure sugar doesn’t appear as one of the first three ingredients. Sugar may be listed with a word that ends in “ose,” which means some form of sugar is in the product. Some of the sugar-coated or frosted cereals may have as much as 2-3 teaspoons of sugar for a one eighth cup serving.
Oatmeal is another high fiber choice, and with the instant oatmeal on the market today, it can be prepared in fewer than 2 minutes. When paired with fresh fruit and milk, you have a healthy breakfast in a matter of minutes.
If you just don’t have the time to grab something at home and must go through the drive through of a fast food restaurant, there are healthy choices for you. Many are offering warm oatmeal, whole-grain bagels, rolls, and English muffins. These are better than fat-filled doughnuts, scones, croissants, or biscuits. Skip the oversize breakfast sandwiches, whole milk, bacon and sausage. All of these contribute excessive fat, calories, and cholesterol to your diet.
Breakfast foods don’t have to be traditional. They can be any combination, just make them nutritious and well balanced, and they are limited only by your creativity and imagination.
Breakfast doesn’t have to be the full-course meal. Those can be reserved for weekends. There are many nutritious choices out there that can be ready in minutes.
As your busy day begins, take a few minutes to include breakfast into your morning schedule. Egg in a Nest is quick, healthy and only has 3 ingredients. As an added bonus, your kids may be able to make it themselves depending upon their age.