Breakfast: The Most Important Meal of the Day!

Challenge: Eat breakfast each morning!

What you've heard is true, breakfast is the most important meal of the day! And here is why...

1) Increased Energy and Improved Cognition

       Eating in the morning helps “ break your fast”. While you sleep your metabolism slows down to conserve energy, breakfast works to kick start your metabolism and stabilize blood sugars.  Not only will you feel more energized but research has found eating breakfast can improve cognition, memory, mood and attention span.
2) Weight Management

This metabolic boost can also help with weight management. Research has found that people who regularly eat breakfast are less likely to be overweight or obese.  By eating breakfast your body burns calories more efficiently throughout the day.  Also, eating breakfast helps reduce hunger so you are less likely to overeat during the rest of the day.

3) Healthier Diet

Lastly, people who eat breakfast are more likely to have a healthier diet. Breakfast is an easy way to incorporate recommended servings of essential vitamins, minerals and fiber in to your diet. A healthy breakfast  includes whole grains, fruit, or 100% fruit juice, low fat dairy, lean protein  and a small amount of fat.

Whatever the day, there are many easy and healthy breakfast options, here are some ideas:

Easy to put together breakfast ideas:

1) Peanut Butter Banana Sandwich – add  peanut butter and sliced banana to whole wheat bread.

 2) Oatmeal- cook quick oats with low fat  or fat-free milk, add in your favorite fresh or dried fruit for sweetness.

3) Parfait- mix together your favorite low-fat or non-fat yogurt with low-fat granola and fresh or dried fruit.

4)  Smoothie- blend together low fat or non-fat yogurt with your favorite fresh and or frozen fruit. For extra sweetness add  100% fruit juice or natural sweeteners like honey or agava nectar.

On the run breakfast ideas:

1)      part skim cheese stick and fresh fruit

2)      hard boiled egg and fresh fruit.

When you have a little more time

1)      Omelet – add in your favorite vegetables and bold flavor cheese like sharp cheddar, feta or parmesan (only need a little for a lot of flavor!)

2)      Healthy Breakfast Sandwich- whole grain bread, egg whites and canadian bacon