Breakfast eaters are winners and here is why!
Breakfast is an important meal that provides you with energy, vitamins, and minerals to start your day. Are you eating three meals a day including breakfast? Eating a well-balanced breakfast with sensible portions is a great way to start your day. Good nutrition involves consuming food and beverages that are nutrient dense. Skipping breakfast is not a good idea. Research shows that breaking an overnight fast with a balanced morning meal can make a significant difference in overall health and well-being. Eating a healthy breakfast has shown to help improve behavior, cognition. and school performance too. Healthy breakfast options are available no matter what morning barriers you face. Grab and go and non-traditional breakfast work too. Plan and carve out time for your morning breakfast meal with these ideas and thoughts in mind.
Effect of breakfast on weight and energy intake- https://www.bmj.com/content/364/bmj.l42
Effects of breakfast composition and energy contribution on cognitive and academic performance – https://pubmed.ncbi.nlm.nih.gov/24808492/
The effects of breakfast on behavior and academic performance in children and adolescents- www.ncbi.nlm.nih.gov
Effects of breakfast on cognition- https://academic.oup.com/advances/article/7/3/576S/4558060
Chronic stress associated with diet quality and habitual breakfast skippers- https://www.sciencedirect.com/science/article/abs/pii/S2212267216300806
Breakfast skipping and Link to Type 2 Diabetes – https://pubmed.ncbi.nlm.nih.gov/30418612/
The relationship of breakfast and cereal consumption to nutrient intake and Body Mass Index- https://jandonline.org/article/S0002-8223(05)01028-X/fulltext
What nutrients should I try to include in my breakfast?
Good nutrition is important for good health. Nutritional needs should be met from selecting nutrient-dense foods and beverages wisely. Strive to include foods that are high in vitamins, fiber, calcium, potassium and controlled in calories, sodium and saturated fat. Eat a variety of foods each week.
Breakfast Barriers to Tackle
- Not enough time for breakfast. Morning rush takes over.
- Plan, wake up earlier or take breakfast with you.
- “I’m not hungry”.
- Eat a light breakfast or strive to eat less for dinner the night before.
- Breakfast foods are not available. Didn’t shop off a planned list for ingredients.
- Create a shopping list.
- Didn’t menu plan and think ahead.
- Write up a menu for the week.
- Didn’t prep ingredients in advance. (Cut omelet vegetables, measure ingredients, take out cooking equipment the night before.)
- Prep the night before.
- No plan to wake up 10-15 minutes earlier to work in time for food preparation, eating and clean up time.
- Set your alarm clock to ring 15 minutes ahead of time, so you will have time for breakfast.
- Food insecurity.
- Research available resources in your area.
- Poor self-care. Didn’t prioritize health.
- Prioritize your own health!
Cheers for these Breakfast Ideas
- Fat-free rather than 2 percent milk
- Whole grain cereal rather than sugar-sweetened refined grain cereal. Choose cereal with less added sugar. Watch the serving size and read the label for recommended serving size.
- Whole grain cereal with skim milk and fresh fruit
- Whole wheat instead of white toast
- Whole fresh fruit and less sweetened juice
- Black coffee or tea; cut the flavored creamer and high calorie, sugary coffee/tea drinks
- Plain yogurt, granola parfait with fresh fruit
- Avocado toast with strawberries and feta cheese
- Egg and vegetable scramble in a mug
- Scrambled egg muffins
- Whole grain waffles or pancakes with fresh fruit on top
- Breakfast corn tacos with colorful vegetables, beans low fat/low sodium cheese
- Breakfast veggie burritos
- Trail mix with nuts and dried fruits
- Low fat string cheese
- Small whole grain low fat muffin
- Low fat/low sugar granola bar with fresh fruit
- All breakfast foods can fit in moderation. Choose breakfast menu items wisely. Enjoy feeding your body healthy & nutritious foods and beverages.
- Eat a healthy, portion-controlled breakfast. (Don’t skip it. Don’t miss it.)
- Make it colorful! Include plenty of fresh fruit and vegetables.
- Get out of your rut and normal routine! Try new foods. Sometimes a non-traditional breakfast made up of last nights leftovers can be nutritious and satisfying. Try non-traditional breakfasts.
- Plan. Shop ahead for breakfast food and beverage items and ingredients.
- Cut the sugar. Choose breakfast foods & beverages with less added sugar(s). Drink less sugar sweetened beverages.
- Choose whole fruit over fruit juice more often.
- Choose breakfast foods that are lower in saturated fats, and lower in sodium.
- Eat more fiber rich foods for breakfast
- Choose more whole grains versus refined grains for breakfast
- Find ways to make breakfast meal prep easy. Prep the night before.
- Read nutrition labels for healthiest option(s) to fit your calorie and nutrient needs.
- Use MyPlate and the US Dietary Guidelines for Americans as guides to healthy eating.
- Check out websites and resources for healthy and nutritious breakfast ideas and recipes.
- Food insecurity is a problem in our nation. There are several resources that may help. SNAP ed, UF/IFAS Extension, Family Nutrition Program (FNP) and Extended Food and Nutrition Education Program (EFNEP) programming. Contact your local Extension office for more information.
References to learn more
- Start Simple with MyPlate- https://www.myplate.gov/tip-sheet/start-simple-myplate
- US Dietary Guidelines for Americans/Make Every Bite Count- https://www.dietaryguidelines.gov/resources
- Tips for a Better Breakfast- 6 Tips for Better Breakfasts (eatright.org)
- University of Florida/ IFAS Extension EDIS /Solutions for your life; Shopping for Health: BREAKFAST CEREALS- https://edis.ifas.ufl.edu/publication/FS274
- UF/IFAS Extension, Broward County, blogs- http://blogs.ifas.ufl.edu/browardco/author/bjimenez/page/5/
- The SNAP- Ed Connection- https://snaped.fns.usda.gov/
- Breakfast recipes- https://www.fns.usda.gov/tn/breakfast-recipes-cacfp