Is breakfast the most important meal of the day?
Sometimes you manage to grab a pretzel or a muffin and a cup of coffee early in the morning, on your way to work. Sometimes you eat a true breakfast with eggs and bacon. And some other times, you do not eat anything at all. How should the breakfast be like?
Eating balanced amounts of food at the right times can help you keep your energy levels up and still lose weight. The right time for eating includes breakfast.
Each person should begin the day with this meal, because, after six or seven hours of sleep, your body and brain need some fuel to sustain the activities of the day ahead you. The reasons why you should not skip breakfast are:
- As already mentioned before, it provides the energy your body requires to work at the best parameters until lunchtime. You will have the energy to do more things, better. Research studies have shown that people who eat breakfast have better results due to their improved cognitive functions.
- It gives an impulse to your body into producing the enzymes needed to metabolize fat, helping you to lose weight. It was proven that people who eat breakfast are more likely to maintain a healthy weight, because breakfast keeps your metabolism running higher until next meal.
- It can make you feel full longer, so you will not crave for eating any kind of unhealthy snacks throughout the morning. More than this, if you decide not to eat breakfast, you may feel so hungry by lunch time that you will eat more foods than you normally would, which cancels out the calories you cut by skipping breakfast.
When planning breakfast, remember that it should include a healthy source of protein and plenty of fiber. This combination will satisfy your hunger and will keep you feeling full until lunch time. The protein source may be lean meat, low-fat dairy products, eggs or nuts and nut butters. For fiber, you can eat foods like fruits, vegetables and whole grains. Avoid including in your breakfast high-fat and high-calorie foods. Some foods like sugary breakfast cereals, high-calorie pastries, and meats like bacon and sausage that are high in saturated fat and sodium added sugars, sodium, saturated fats and calories should be cut out from your breakfast.
If you think that you do not have enough time in the morning for breakfast, remember that this meal should not be something extravagant or complicated. It shouldn’t take a long time to prepare. A hard boiled egg and a piece of 100-percent whole grain toast along with a cup of 100-percent fruit juice is a simple and healthy breakfast. A bowl of cold whole grain cereal with berries and low-fat milk is another good option.
For those who think that they really can’t eat breakfast early in the morning, they can split up breakfast into two smaller meals. They can eat something right before leaving for work and something later like a whole grain cracker, a hard boiled egg, or a small cup of yogurt at home and one or two hours later, you can take a break from work and snack on an apple or a handful of healthy nuts like pecans or walnuts.