The Importance of Breakfast

We have all been told that breakfast is the most important meal of the day. You have probably heard it from your coach, parents, teachers, nurses, doctors and other family members. But have they ever told you why? Although every meal is important, let me tell you why breakfast is:

• Breakfast means break the fast (fast during sleep). Breakfast kick starts our body's metabolism. More so if we eat good nutrients to start the day. It's like starting a car that has a full tank of gas versus just half a tank.
• Studies show that students that eat breakfast are able to concentrate better and perform better academically. 
• Athletes that need to consume a large amount of calories will have a hard time reaching their calorie goals if they skip breakfast. This in turn will hurt performance and could cause undesired weight loss.
• Breakfast has been shown to help people maintain body weight.
• Skipping breakfast may cause overeating later on, which in turn can cause weight gain.
• If you skip breakfast, by the time lunch arrives you are so hungry you eat everything in sight. Research shows that most probably you will reach for the calorie dense, nutrient poor foods such as: fast food and concentrated sweets.
• Skipping breakfast will probably prevent most people from meeting the daily requirement for the different vitamins and minerals that help us heal and recover post exercise.
•  People that eat breakfast tend to be more alert throughout the day without having a mid-morning crash.
            

Now that you know why it's so important here are some tips for how to build a good breakfast:

• Try to have at least 3 food groups, for example: fruits, grains, dairy or protein, grains, vegetables.
• Focus on whole grains such as oats and whole wheat bread/cereal.
• Always have a fruit or a vegetable.
• Try to get 15-30 grams protein. Having a good amount of protein for breakfast helps you feel fuller for longer and prevent over eating as well as help sustain energy.   
• Drink at least 16-20 oz of fluids, preferably water. Fluids can also be milk, tea, coffee and juice.
• Prefer eating fruit/vegetables versus juicing as that way you can get the fiber and some nutrients that are lost with juicing.
• Not all breakfasts can be a sit down breakfast. Nonetheless, grab something for the road such as: apple and cheese stick, granola bar and a cup of milk, smoothie, oats on the go, etc.

Here are some ideas for a healthy breakfast:

• Whole wheat cereal (Kashi is a great choice) with 1% milk and strawberries
• Oatmeal with pumpkin seeds, chia seeds and blueberries
• Scrambled eggs with whole wheat bread and watermelon
• Smoothie made with: Greek yogurt, strawberries, pineapple, spinach, kiwi, chia seeds and kale
• Toast with peanut butter and jelly and a cup of milk
• Sandwich with cheese and avocado and 100% orange juice
• Yogurt with granola and fruit
• Leftovers from dinner :)
• Spinach and feta cheese omelet with toast
• Muffin with egg, ham, cheese  and spinach and a cup of 100% orange juice
• Be creative and make sure your plate is colorful! 

Make no excuses and start the day right with a good breakfast! 

Breakfast, Fiber, Nutrition, Performance, Sports Nutrition