18 Jan BREAKFAST: Is it the most important meal of the day?
We have always heard breakfast is the most important meal of the day. Why? Well, after fasting for eight to twelve hours while sleeping your body needs to be refueled for your day ahead. Studies have shown that individuals who skip breakfast tend to be more fatigued or irritable in the morning and are at higher risk for obesity.
On the other hand, individuals who eat breakfast are more likely to achieve a healthy weight and feel more energetic. Eating a protein-enriched breakfast can make you feel full for longer. This in turn leads you to make better eating decisions throughout the day and less likely to reach for that Kit-Kat bar at every break.
I have also heard “the worst breakfast is no breakfast at all.” There may be some truth to that saying; however, it depends on the food sources. When deciding what to eat you should look for foods high in fiber and low in sugar. Many of the breakfast cereals have as much sugar as a Twinkie or 3 small chocolate chip cookies. Eating too much sugar can cause your blood sugar and energy levels to spike, and then drop within an hour. This “crash” results in hunger, reduced concentration, fatigue, and possible irritability.
Look for breakfast foods with 3 or more grams of fiber and 5 grams or less of sugar. For a more productive day, start it off right with a well-balanced meal consisting of whole grains, lean protein, and heart-healthy fat. Some suggestions would be:
1. Quick cooking Oatmeal topped with fruit or nuts
2. Scrambled eggs
3. 100% whole wheat toast with fruit spread
4. Low fat Greek yogurt
5. Omelet with low calorie cheese, veggies, and lean protein
6. Cereal that is high in fiber and low in sugar with skim milk
Cory Lee, LPTA, RRCA-Certified Running Coach
Owner Pro Physical Therapy in Mantachie