Breakfast: the most important meal of the day

May 25, 9:48 PMLA Diets ExaminerLorie Dudley

Previous Next

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the LA Diets Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

 

Growing evidence shows that eating breakfast has many health benefits, yet 4 out of 10 Americans skip the most important meal of the day. Many people skip breakfast in an effort to lose weight, when in reality, skipping breakfast can make weight control more difficult.

According to researchers, individuals who skip breakfast tend to eat more throughout the day. Whereas eating a well balanced breakfast helps to stabilize blood sugar, which regulates appetite and energy, so you are less likely to overeat throughout the day. In fact, researchers found that people who ate whole grain cereals for breakfast were less likely to develop blood sugar related health conditions. Another study found that participants who ate breakfast every day were a third less likely to become obese compared to those who skipped the meal.

Researchers believe that individuals who eat breakfast are more likely to meet nutrient intake requirements and appear to adopt healthier lifestyle choices overall. Eating breakfast may also reduce the risk of developing diabetes, cardiovascular disease, stroke and cancer.

This growing evidence suggests then that breakfast really is the most important meal of the day and one we really can't afford to miss. A nutritious breakfast also enables our bodies to function at its highest mental and physical potential. Think of breakfast as fuel for your body; skipping breakfast or eating a poor breakfast is like putting cheap gas in a Maserati.

Ideally, your breakfast should provide about 25% of your daily calories and include carbohydrates, protein and a small amount of fats. Nutritionists suggest choosing one item from at least three of the following four food groups.

Fruits and vegetables: Whole fresh fruit is a healthier alternative to fruit juices, which contain mostly sugar. Vegetables, such as spinach, will also provide a substantial amount of nutrients.

Grains: Whole grain bagels, cereals, quinoa, and oatmeal are all healthy options, but again, should not be eaten alone.

Dairy: Skim milk, low-fat yogurt and cottage cheese are all healthy choices. Low-fat yogurt can also be combined with fruit for a nutritious smoothie.

Protein: Hard boiled eggs, protein shakes, scrambled egg-whites, peanut butter, and turkey bacon are just a few protein options you might want to consider. Two tablespoons of peanut butter on whole wheat toast is a quick and healthy choice.

If you're trying to adopt a healthier lifestyle, have breakfast everyday. If you are someone who eats breakfast regularly, don't feel like you have to eat the same thing everyday; stick to the food groups above, but be creative.

Healthy Breakfast Recipes:

• Cranberry Pancakes
• Spinach & Tomato Omelet
• Red Pepper & Goat Cheese Frittata
• Healthy Breakfast Smoothies

For more articles on healthy living visit my homepage.