Break-the-Fast

Okay, who ate breakfast today?  Breakfast IS the most important meal of the day.  I’m sure you hear that phrase all the time. Breakfast…the term comes from “To Break the Fast”, because it has probably been 10-12 hours since you last ate dinner or your last snack of the day. Breakfast gives your body the energy it needs to start the day. If you went 10-12 hours during the day without eating you’d definitely have less energy, right?  It is the same when you wake up in the morning. Breakfast gives you energy to sustain your body and keep your metabolism going strong.

I know a lot of people who wake up and say they aren’t hungry. I too am one of those people.  It takes me a couple of hours to start feeling hungry after I wake up.  Problem is, if I don’t eat before I leave the house then I probably won’t eat anything until lunchtime, and its inevitable that one thing leads to the next and it is 2pm and I haven’t eaten a bite.  So, of course I am starving! Does this ever happen to you?

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Why Eat Breakfast?

  • Nutrients missed at breakfast are rarely made up for during the day.
  • People who eat breakfast are more alert than those who don’t.
  • People who eat cereal for breakfast often have healthier body weights.
  • Breakfast eaters get more calcium, fiber, iron and B vitamins – and they eat less fat and cholesterol during the day – than those who skip breakfast.
  • Skipping breakfast often leading to overindulging on snacks or overeating at the next meal.

Life Long Implications:

  • There is strong support that adolescents who eat breakfast are more likely to continue eating breakfast as adults.
  • Individuals who regularly consume breakfast are less likely to be chronically obese compared to people who never eat breakfast, or only eat breakfast during one developmental period.
  • Less frequent breakfast consumption is related to increased BMI.

SO…

Don’t let excuses stand in your way of a good breakfast:

  • “I’m not hungry in the morning.”
    • Start your day with a cup of 100% fruit juice or a piece of whole-wheat toast. Take a mid-morning snack  such as a hard-boiled egg, low-fat or fat-free milk or yogurt, low-fat string cheese or a whole-wheat bagel with you to eat when you are hungry.
  • “I don’t have enough time in the morning.”
    • Stock your kitchen with easy-to-prepare foods such as breakfast cereal, instant oatmeal, small bagels, whole-grain toaster waffles, yogurt and fresh fruit.
  • “I’ll gain weight.”
    • There is no evidence to support the belief that eating breakfast will make you gain weight. In fact, skipping meals has been shown to lead to overeating at snack time or the next meal.
  • “I don’t like breakfast foods.”
    • Breakfast can be any food you like. A slice of pizza, bowl of soup, a lean-meat sandwich or leftovers all make a fine breakfast.

This is one of my breakfast favorites. Greek yogurt, fresh blueberries and a little granola…yummy!

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Is Your Breakfast Healthy?

(From FoodPyramid.com. Visit site for more healthy eating tips.)

Sugar rich breakfast makes you tired

If you have breakfast rich in sugars you may also experience a loss of energy. A diet rich in sugar activates your insulin secretion. A breakfast with a high GI (Glycemic Index), will raise your blood sugar will go up for a short period and then fall again, leaving you tired and hungry. If you eat too much sugar, more sugar than the body needs, the sugar will be converted to fat for storage and this can lead to Obesity.

Gluten rich breakfast makes you Hungry, Tired and Anxious

If you often feel tired and hungry, and perhaps nervous and anxious, you probably need to change your eating habits.  If you have breakfast rich in Gluten and sugar, you may seriously damage your body. People who are Gluten sensitive often experience problems with their stomach and fatigue.

What is a Healthy Breakfast?

A better start on your day is to have breakfast with a low GI (Glycemic Index). Here are examples of healthy breakfast alternatives:

A Fresh fruit salad is a healthy breakfast alternative. Cut up some apples, oranges, bananas, melons etc. Don’t forget the berries in your fruit salad. Blackberries, blueberries, and cranberries, are filled with healthy antioxidants.

A natural yogurt with nuts, sunflower seeds, fruit and berries is also a very healthy breakfast choice.

Oatmeal with flax seed, blueberries and almonds, is another healthy breakfast alternative. This tasty breakfast has a lot of fiber, nutrients, protein and healthy fats.

Quinoa omelet with Parmesan Cheese and Avocado is also a healthy breakfast choice. Quinoa is Gluten free and contains many nutrients. Parmesan cheese is low on calories, and Avocado has the heart healthy monounsaturated fat, as well as many vitamins and minerals.

via Healthy Breakfast?.

 

Sources:
Merten MJ, Williams AL, Shriver LH. Breakfast consumption in adolescence and young adulthood: Parental presence, community context, and obesity. J Am Diet Assoc. 2009 Aug; 109 (8): 1,384-1,391.
Affenito SG, Thompson DR, Barton BA, Franko DL, Daniels SR, Obarzanek E, Schreiber GB, Striegel-Moore RH. Breakfast consumption by African-American and white adolescent girls correlates positively with calcium and fiber intake and negatively with body mass index. J Am Diet Assoc. 2005 Jun; 105(6): 938-945.
Academy of Nutrition and Dietetics
http://www.foodpyramid.com/healthy-eating/healthy-breakfast-6061/
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6 thoughts on “Break-the-Fast

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