Start Your Day With Breakfast

I believe that breakfast is the most important meal of the day because it gives us a kick start with energy and nutrients from a real meal. Not only is it hard to get all the daily nutrients we require into only one or two meals, loading extra carbohydrates into one or two meals each day can make blood glucose levels swing abruptly and put stress on our pancreas to produce more insulin. Not spreading our calories (energy) throughout the day can leave us low on stamina and “brain power” too. And, if weight loss is your strategy you should note that seventy- eight percent of people participating in the National Weight Control Registry eat breakfast every morning – ninety percent eat breakfast at least 5 days per week. Members of this group have lost at least 30 pounds, and, more importantly, have maintained that weight reduction for at least one year. So, if you don’t already, let’s start breaking our overnight fast with a healthy breakfast.

What makes a healthy breakfast?

First, a healthy breakfast includes three or more food groups – lean protein, low fat dairy, whole grains, fruits, vegetables, and healthy fat). A great starting point for putting together a healthy breakfast is combining a lean protein, fruit and whole grain. When you select foods for breakfast, focus on the quality. For instance, when choosing a protein source choose a lean protein like low fat milk or yogurt, low fat cheese, egg substitute or fish. When choosing fruit, choose fresh fruit, canned fruit packed in its own juice or frozen fruit – that way you avoid added sugar. And for your morning grains, try to choose whole grains such as oatmeal, whole grain toast, whole grain pancakes, or whole grain cereal.

Remember to get three or more (food groups) before you head out the door. Consider breakfast a meal of opportunity to get those nutrients you need for overall health.