Breakfast has earned the title of the most important meal of the day, and rightly so. This meal gives you the energy needed to jumpstart your day, helps ensure you meet your daily nutrient needs, and aids in weight management.
Overnight our metabolism slows down while we sleep; breakfast helps to kick start our metabolism back into high gear, giving us the energy and concentration we need for our day.
The Journal of Adolescent Health published a study that showed that breakfast eaters are two to five times more likely to eat a variety of essential vitamins and minerals than non breakfast eaters.
Breakfast consumption aids in weight management. Eating this first meal of the day increases the likelihood of making better food choices throughout the day. Failure to eat breakfast causes you to snack more and to possibly overeat at your next meal. An added bonus for students and parents is that studies have shown that breakfast eaters earn higher grades in school and are less likely to be depressed, anxious, or irritable.
September is National Better Breakfast Month. To assist you in celebrating this month, we’re going to provide you with some ideas and tips for filling and healthy breakfasts to start you and your family’s day off.
What’s for Breakfast?
For those who don’t normally eat breakfast, you don’t have to go from no breakfast to eating a full breakfast. Start small and baby step your way to a complete breakfast. You can enjoy a piece of fruit, a cup of yogurt, jello, or a fruit cup. If you’re one who doesn’t like the standard breakfast foods, you can eat outside the box. Have a turkey or peanut butter sandwich or rice and beans.
Rachel Begun, MS, RDN, a nationally recognized registered dietitian and certified natural chef, offers the following tips for developing good breakfast habits on her blog The Gluten Free RD:
- Eat within an hour of waking up
- Start with at least one serving of fruits or vegetables, working your way up to two or more
- Let breakfast make up 1/4 to 1/3 of your daily caloric needs
- Choose foods with fiber, protein, and healthy fat content
Katie Serbinski, MS, RDN, a registered dietitian and blogger suggests steel cut oats with bananas and berries for a healthy breakfast that is both quick and easy to make. She also recommends cottage cheese mixed with fruit or peanut butter on an English muffin, served with a glass of milk, for a simple breakfast that packs the needed fuel for your body and brain.
It’s National Better Breakfast Month- happy and healthy eating!
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