By Daphne Baldwin Kornrich, MS, RD, CDN
We’ve all heard it – “Eat your breakfast!” – and that it’s the most important meal of the day. However, many of us still skip breakfast.
Eating breakfast is our first chance to nourish our body after not eating for about eight hours and sometimes even longer. Eating breakfast increases our energy by increasing our glycogen stores. Glycogen is a storage system for glucose, which provides us with energy. Eating breakfast also provides us with essential nutrients to help us start our day.
Some people feel that if they skip breakfast they will save calories, which will help them lose weight. On the contrary, research has shown that people who eat breakfast are those who lose and maintain weight. The National Weight Control Registry (NWCR), which consists of 10,000 individuals who have lost at least 30 pounds and kept if off for a year, reveals that 78% of participants reported that they ate breakfast. Eating breakfast also prevents us from overeating at lunch at dinner and later during the day.
Studies have shown that people who eat breakfast consume more vitamins and minerals, make better food choices and consume less calories and fat throughout the day. Eating breakfast may also help control blood sugar levels resulting in better diabetes management.
Think outside the breakfast box of starch and sugar, toss the bagel and pass on the croissant and opt for more nutritious options that contain both protein and fiber. One study done at Louisiana State University’s Pennington Biomedical Research Center found that people who ate eggs for breakfast compared to bagels with the same caloric content ate less for lunch and throughout the day.
So what are good breakfast options?
- Whole oats with fat-free or low fat milk with ½ cup of strawberries and 8-10 almonds.
- Plain yogurt with a tablespoon of granola and ½ cup of blueberries.
- Make a protein shake with 1 scoop of whey protein with a cup of skim or unsweetened almond milk and ½ cup of frozen berries.
- Whole wheat pita with scrambled eggs.
- Try some turkey with low fat cheese on a whole-grain English muffin.
- ½ cup of ricotta cheese with cinnamon.
- Mini quiche in muffin pan without a crust.
Don’t have time in the morning to prepare……make hard boiled eggs the night before and grab an egg and a piece of fruit or a pre-made protein shake in the morning.
Remember to get your body running at its best requires a nutritious breakfast!
Daphne Baldwin Kornrich has been a Registered Dietitian Nutritionist for the past 30 years, working in a wide variety of clinical and outpatient settings. Daphne currently specializes in Bariatrics and Weight Management.