Eat breakfast like a king, lunch like a prince, and dinner like a pauper. – Adelle Davis
Breakfast…You must eat breakfast; it’s the most important meal of the day! I totally agree with this statement. I’m not the first to tell you this and I won’t be the last, and still there are millions of people that choose to not eat breakfast. Here are 5 fabulous reasons to eat breakfast in my opinion. I also included the opinions of certified professionals to confirm my own opinion.
1. Breakfast is the best way to start your day off right.
Breakfast food is so yummy people eat it for breakfast, lunch and sometimes even supper. Breakfast sets you up for a successful day. It gets your motor running. I recommend having a breakfast packed with protein. Some examples of proteins are eggs, meats, nuts, green veggies, Greek yogurt, quinoa and beans. This is a very short list so if there is something you eat for breakfast that didn’t make my list that doesn’t mean you shouldn’t have it. When you prepare your breakfast just keep in mind to pack it full of protein. This will help you make better food choices throughout your day. You want to stay away from a sugary breakfast that raises your blood sugar level.
Eating breakfast is a great way to start your day. It can give you energy to think and move. If you divide your food into three meals and one or two snacks, you are more likely to control your calories and thereby eat less. However, make the most of breakfast. To be healthy, watch what you eat. Choose whole grains, fruits, vegetables, lean sources of protein, healthy fats, and fat- free or low-fat sources of dairy. You are “breaking the fast”. Make sure that you don’t eat too much at night. Otherwise, you won’t be hungry. – Ruth Frechman, Academy of Nutrition and Dietetics
Eat God-made foods. So here’s a general rule that helps me make the best decisions with where I am: I aim to get the bulk of my calories from foods God made. God made foods are easy to identify! If you can picture them in nature, God made them! – Michelle Myers
2. Breakfast gets your metabolism going.
Above when I said, “it gets your motor running.” I meant it literally. It gets all of the body’s systems started and ready for the day. There is no other way to make your metabolism work except to feed it. I’ve heard many times, “If I eat breakfast then I stay hungry all day.” Yes that can be true but once you start feeding your body what it needs then your hunger level will even out. I do need to clarify that every time you feel hungry doesn’t mean you need food. It does indicate your body needs something but that something could be water. If you just had a meal and your hungry thirty minutes to an hour later then I would suggest drinking 8-16 ounces of water to see if that is what your body needs. If you are still hungry after drinking the water then maybe you do need a little snack.
If you don’t eat right when you wake up, your body senses a famine is coming and slows your metabolism to compensate. Then, when your body is presented food later, it’s ravenous and wants to pack it in, leading to bingeing with a slow metabolism — a recipe for weight gain. – Dr. Mehmet Oz, MD
2. Breakfast enhances your mood and attitude.
Have you ever heard of the word hangry? Hangry means that you get mean and angry when you get hungry. No one wants to be around hangry people.
Breakfast gives your metabolism a jump start. It provides energy and helps to improve concentration. It also helps to lift your mood. Breakfast doesn’t have to be a huge meal. Just get some healthy food in your body to start your day. – Intermountain Registered Dietitians, Intermountain Healthcare
4. Breakfast helps you be more productive.
Your brain is a motor that needs food to make it run. I cannot think or focus when I’m hungry nor do I want to. I need my breakfast and coffee before I can carry on a conversation.
Medical studies reveal that people who eat breakfast regularly show increases in learning ability, attention span, and a general well being. Conversely, people who skip breakfast show an increase in weight gain and memory impairment. – Dr. Kathleen Hall, Preventive Medicine
5. Breakfast improves your overall health.
Studies have shown that people who eat breakfast have lower cholesterol levels, their blood sugar level is regulated, and they have better immune systems.
Breakfast is a very important meal to bridge the long gap between the night time meal and the next day. A healthy breakfast can make a significant difference in our overall health and wellbeing. It provides the jumpstart needed to start our day energized. Research has shown that children who enjoy a healthy breakfast have improved behavior and performance as well as fostering healthy weight. – Ms. Vandana R Sheth, Academy of Nutrition and Dietetics
Breakfast Meal Ideas:
- My personal favorite is Shakeology. These videos explain why I love to drink Shakeology. If you want to do more research on Shakeology, CLICK HERE or watch this VIDEO.
- Scrambled eggs, turkey bacon, fruit and coffee or tea.
- Omelet made with 1 egg and 2-3 egg whites, load it up with veggies, a little cheese, top it off with half of an avocado and hot sauce. Drink your coffee and tea.
- Breakfast burrito -loaded with eggs, veggies and use a low carb wheat tortilla. Add some fruit and coffee or tea.
- ½ cup of plain Greek yogurt, loaded with frozen berries, and truvia to taste
- ½ cup fat free cottage cheese, fruit and truvia to taste.
I can go on and on but I think you get the idea.
Another helpful tip is to find a breakfast meal that you love and eat it every day or at least Monday – Friday. I know that sounds boring or maybe even terrible but the number one excuse people have for not eating breakfast is not enough time. An example would be to boil a dozen eggs so you can grab and go, then pair it with an apple and a tablespoon of peanut butter. Another example would be to portion out 5 bowls with Greek yogurt and then each morning add your fruit and truvia to taste and you are good to go.
While I talk a lot about adults, breakfast is just as important for children. I don’t have children so I don’t have much wisdom on breakfast for children but I found a good quote from Dr. Stephanie M. Walsh, MD from Children’s Healthcare of Atlanta to share.
It is a good idea to eat breakfast as it is as great way to start the day. Your child has been sleeping for hours and has not had food during that time, so a healthy and balanced breakfast can provide energy that allows your child to perform better in school. Children who do not eat breakfast are more likely to be more irritable, less attentive, and restless. There are several options of breakfast foods to choose from. Think balance (typically a protein and carbohydrate combination):
- 1c dried — high fiber cereal — carb
- ½ -1 c lowfat, skim milk — protein/dairy
- ½ c sliced strawberries — fruit
What should my child eat?
There isn’t one diet that a child should eat. Offering a wide variety of foods is a good way to promote healthy eating. Try eating foods from all of the food groups. Don’t be too strict as all foods fit into a healthy diet.
What are some good sources of calcium?
Milk and milk products are usually the first thought when trying to get enough calcium in your diet. Other sources include dark green leafy vegetables, beans, dried fruits, nuts and seeds, and enriched products like soy milk and cereal. It is important to get enough calcium as it is needed to build strong teeth and bones. Children 1-8 need between 500-800 mg of calcium per day and 1000 mg per day for children 9-18 years old.
There’s absolutely nothing you can do that day to make up for the mistake of not eating breakfast in the morning. – Elizabeth Somers
What about you? What is your go to breakfast? Or do you tend to skip breakfast altogether?
How might your day change if you ate breakfast everyday?
Elosia Reyna-Brooks is a small town Texas girl that is married to the man of her dreams, Bryan Brooks. They have two fur babies, Bindi & Gator. She has a passion for helping others be the healthiest they can be. Her love for fitness and wellness has been a lifelong dream that came true when she invested in Shakeology and a Beach Body program. She admits fitness is her witness and she gives God all the glory and praise for giving her a servant heart. Besides her fitness hobby she works for a university, she is a member of the Junior League and she loves spending time with her family and friends on the patio on a hot Texas summer night.