I know mornings can be hectic and I hear this WAY too often than I want to: " I just don't have time for breakfast!" But what people dont realize is breakfast is the most important meal of the day, so MAKE TIME! Eating a good breakfast sets the tone for the rest of the day!
Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled a few times each day -- starting with breakfast.
Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight, because you will be able to control your appetite until midday and overeating throughout the day is also less likely.
- Eating breakfast increases your metabolism (or calorie-burning – rate)
- Increased your learning ability and attention span (especially for kids).
- It has been shown that breakfast eaters tend to have a lower BMI (Body Mass Index) than breakfast skippers.
- Studies also show that obese people are prone to skip breakfast, leading to a high caloric intake at nighttime, while normal weight persons’ caloric intake is more evenly distributed throughout the day.
Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals.
What you choose to eat for breakfast makes a big difference for your health. A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A variety of fruits can bring you near the minimum number of five (5) daily fruit and vegetable servings recommended. Here is a recipe for a hearty shakshusha breakfast
Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
Breakfast on the Go
To resist the temptation to grab a donut, shop smart. Stock your pantry with healthful ingredients, like oatmeal, whole wheat bread, garlic, shallots, wheat germ, nuts and canned or dried fruit. And your fridge with organic eggs, lots of veggies like mushrooms, tomatoes, arugula, peppers etc. Anything can be cut up into an omelette
Flaxseed from health food stores is an excellent source of omega-3 fatty acids, which you can grind and add to yogurt, cottage cheese and smoothies. Some other quick and healthful ideas are:
- A nonfat or low-fat yogurt parfait layered with fresh fruit and cereal, nuts or raisins
- Low-fat yogurt mixed with fresh fruit in a blender for a vitamin-rich smoothie
- Whole wheat toast with a little peanut butter and banana slices
- Instant or quick-cooking oatmeal or whole grain cold cereal with raisins or fresh fruit and low-fat dairy or soy milk
- Fish, such as leftover salmon or cured salmon lox, on a whole grain bagel with reduced or nonfat cream cheese
- My favorite: Veggie Omelet with salad: red peppers, scallions, grilled onions, tomatoes etc (You can get really creative here)
Bon appétit! Kalí óreksi! Bonum appetitionem! Сайхан хооллоорой! Poftă bună!Приятного аппетита! ¡Buen provecho! Yoqimli ishtaha!