Ready for Breakfast?

Sep 7

You’ve heard it, “breakfast is the most important meal of the day,” but is that true? I have no idea. I find all meals are important. Of course, there are benefits to eating breakfast, but there is no way I will shame someone if they are a breakfast skipper.

Here is the truth: I didn’t eat breakfast for years, even skipping it in high school and all through college. Not the best. Today though, I eat breakfast most days, but not until about 10 am, though morning coffee is consumed from 6 – 8 am.

While I am not big on breakfast first thing in the morning, I have something by mid-morning. Why 10 am? No reason other than it works for me.

Research into the benefits of breakfast is complicated. They are primarily observational studies and not controlled studies. So, at best, we can only see a correlation between breakfast consumption and specific outcomes. Observational studies only mean that two things are observed and may appear related (cause and effect) but there isn’t really a way to know for sure they are related if one causes the other. Other factors are involved, and it is virtually impossible to state that eating breakfast makes you more intelligent or whatever the claim. For example, the rate at which organic food sales have increased in the past 25 years is approximately the same rate at which autism diagnoses have increased. Are they related (cause and effect)? Or do they just happen to have occurred simultaneously without one relating to the other (correlation)?

Before eating breakfast regularly, I would have multiple migraines a month (more than 14 and often more than 20). Now I don’t. That could be related to going that long without eating (or only having coffee only) was a migraine trigger. And then when I did finally eat, it wasn’t a healthy choice every time. Seriously, who chooses the most nutritious option when they are hangry?

I really cannot speak to how my weight has changed over the years because I just cannot remember those details and don’t really care. I cannot correlate that with my regular breakfast consumption since there are many factors involved in my weight changes through the past 20 years. However, for those who have self-selected to enroll in the National Weight Control Registry, a registry of people who lost at least 30 pounds and kept it off for at least a year, 78% report eating breakfast every day.

Overall, the entire day and what we choose throughout the day contribute to overall health. But maybe eating something in the morning can help with making healthier choices throughout the day?

Breakfast appears to benefit children in both academic and behavioral performance. Studies in which all children were given breakfast at school indicate improved academic performance with enhanced concentration, alertness, comprehension, memory, and learning. There were also reportedly fewer behavioral issues among children who ate breakfast.

Not hungry in the morning? That is fine. However, I ask, are you eating a large meal or extra food in the evening? Eating late in the day can lead to eating less or nothing in the morning. Spreading out our meals and food throughout the day is better than loading it in one meal or at end of the day.

The body prefers this spreading out rather than a LARGE dose of nutrients in one meal. In addition, spreading it throughout the day can help with more stable blood sugar and less of the roller coaster’s peaks and valleys of insulin release and blood sugar levels.

While some people will talk about the metabolism boost of eating breakfast or even eating multiple times a day, that alleged metabolism boost is minimal. It won’t substantially change your overall metabolism. Doing exercise will have a more substantial effect on boosting your metabolism.

Now people will complain that they don’t have time for breakfast. However, taking 5-15 minutes for breakfast will often result in more efficiency throughout the day. In other words, skip breakfast, and it may take you longer to do specific tasks later in the morning. Conversely, take a time out for breakfast, and you may do tasks more efficiently and in less time.

While it may be convenient to get a drive-through or “to-go” breakfast, I find that it usually takes more time to do that than making your own, and the calories are often unknown or relatively high in the restaurant breakfast.

Think about this: getting a take-out restaurant breakfast is likely taking the same amount of time or more to get than it would to make something yourself = about 10 minutes. Don’t believe it? Time it! Also, cutting back on getting your breakfast take-out will not only help you save the calories but cash

Realistically, the to-go breakfast isn’t referring to a full country breakfast of eggs, potatoes, bacon or sausage, and a side of pancakes. Who eats like that all the time? Save that for a sit-down-at-the-pancake-house or weekend brunch rather than a daily breakfast.

If you skip your breakfast because of the morning rush, get up 10 minutes earlier and try one of the ideas below (because, while coffee is fine, that is not breakfast).

Here is what you need to know: Aim for about 20-25% of your total calories needs in the first meal of the day. For someone who needs 2,000 calories a day, that is 400 – 500 calories.

Breakfast should include whole-grain carbohydrates, lean protein, and fruit.

Whole wheat tortilla, 1-2 eggs, and salsa or green chile (6” or 8” tortilla is better than 12”)
Hardboiled egg, 1 ounce of cheese (string cheese), and 6 ounces of 100% fruit or vegetable juice (toss in purse or backpack for a to-go breakfast).
Whole wheat English muffin, egg, a slice of cheese, and sliced tomato.
Fat-free yogurt with frozen mixed berries and two tablespoons of whole-grain cereal
Whole grain toast, peanut butter, and banana
Whole grain fruit and nut cereal and low-fat or fat-free milk
Oatmeal with dried fruit and nuts and low-fat or fat-free milk

Tomorrow, start your day off with breakfast and have a healthy day.

Want more ideas and quick tips? Enroll in my FREE mini-course 6 Tips for the Busy Person to Have Sustainable Energy – All-day energy through food.