Balancing Your BreakfastNov 02, 2022
You often hear that breakfast is the most important meal of the day, so why is it that so many of us skip it entirely in the morning, or find it hard to come up with balanced morning meals? Some may do it to save time, or maybe you just don't feel hungry first thing in the morning. However breakfast is still important nonetheless.
How Does Eating Breakfast Affect Your Body?
When you eat breakfast in the morning, you are quite literally breaking your overnight fast, hence the work breakfast. When you break this fast in the morning it is similar to filling up your body's tank with gas so that it can drive. Breakfast "jump starts your metabolism" as well. This means that "when you eat breakfast you're telling your body that there are plenty of calories to be had for the day. When you skip breakfast the message your body gets is that it needs to conserve rather than burn any incoming calories" (Rush.edu) .
According to John Hopkins Medicine, breakfast actually boosts your brainpower as well. "Several studies suggest that eating breakfast may help children do better in school by improving memory, alertness, concentration, problem-solving ability, test scores, school attendance, and mood" (John Hopkins). Your body also gets more nutrients and vitamins through breakfast, such as iron and calcium which are important for bodily function and development. Research also shows that both adult and child breakfast eaters are less likely to be overweight, you can also reduce your risk of heart disease and high cholesterol levels by eating breakfast and therefore getting more fiber in your diet.
What Does 'Balanced Breakfast' Actually Mean?
A balanced breakfast means a breakfast that consists of food from all 5 food groups. However you don't always have to have all 5, as this would probably be hard to achieve every single morning. Try to aim for foods like yogurt, eggs, nuts, whole fruits and veggies, or grains such as oatmeal to start the day, as these are high in protein, fiber. Try to avoid very sugary items such as cereal or pop tarts as they are high in added sugars. However, it is better to start the day with something in your stomach rather than nothing at all, so if you don't have the energy to make a dish that requires more steps, you shouldn't stress about the occasional morning cinnamon roll.
How Do I Balance My Breakfast?
-Always keep fresh fruit in the house, as well as other quick grab and go options such as granola bars, yogurt cups, or egg bites.
-Plan what you'll have for breakfast beforehand, this is very simple and easy to do, and if you already know what you'll be eating for the week you'll be less likely to stray and go for unhealthier options
-If you have a sensitive stomach, are one of many people who just don't feel hungry in the morning, or suffer from morning nausea, try going for drinkable breakfasts instead! Smoothies, protein shakes, for example, are great ways to pack your breakfast with nutrients, are relatively low-effort to prepare, and are much easier on the stomach in the morning than solid food might be.
Balanced Breakfast Ideas And Tips
Below are some simple and nutritious breakfast ideas borrowed from The University of Washington and The Healthy Family Project.