Breakfast is one of the most important meals of the day for both adults and especially kids. After no food for 8-12 hours of sleep (or how ever long you sleep), your brain needs food to re- charge.
I’m sure you’ve heard breakfast is the most important meal of the day. In fact, surveys show that 90% of Americans know that breakfast is important, yet only 15-49% of Americans actually eat breakfast. I think part of the reason is that even though we know it’s food for us, we don’t really fully understand why and how important it really is. I will admit, I’m not a super big breakfast person and before I started studying nutrition I was okay skipping breakfast most days because I never felt particularly hungry right when I woke up. But after really learning why it’s so important, I never skip breakfast anymore and I hope this post will help explain why and inspire you to start eating breakfast everyday too.
Why is Breakfast So Important?
The reason eating breakfast is so important is because even though you’re sleeping your body still uses energy. Obviously you don’t require as much energy while asleep as when you’re physically active, but our organs never stop working so do use up energy! After waking up in the morning, your body actually uses up all of its energy stores stored in your liver and you need breakfast to help replenish your reserve and maintain normal everyday functions. Our bodies only have enough room to store about 10 hours of energy, so after dinner and rest, by the time you wake up your stores in the liver will be all depleted. Now you may say, well I’ve been skipping breakfast for years and my body had energy and you never noticed a problem. Well that’s because our bodies are really good at trying to keep us alive. So when it runs out of glycogen (our main energy source, particularly for our brains), our body then starts to breakdown our lean body mass (or muscles) in order to obtain more energy until you finally eat lunch or a snack. The reason this is bad is that just by skipping breakfast, you’re losing muscle, and muscle is important for maintaining our metabolic rate.
3 Reasons to Stop Skipping Breakfast:
1. Eating breakfast helps you lose or maintain a healthy weight. First, it helps prevent loss of lean body mass keeping or improving your metabolism. And second, studies show that people who eat breakfast daily eat fewer calories throughout the day since it helps to curb appetite and prevents binge eating.
3. Eating breakfast helps you think clearer. Particularly for kids, studies show that kids who ate breakfast performed better on standardized tests and have faster memory recall.
4. Eating breakfast helps you acquire important nutrients and vitamins from food that would be harder to achieve throughout the day if you missed a meal.
What are the Essentials of a Healthy Breakfast?
- Whole grains. This provides fiber and other important nutrients, as well as energy for your brain. Examples include whole-grain breads, bagels, hot or cold whole-grain cereals, crackers, or tortillas.
- Low-fat protein. Protein coupled with your carbs help provide additional satiety so you stay full longer. Examples include peanut butter, lean meat, poultry or fish, greek yogurt, or hard-boiled or scrambled eggs.
- Low-fat dairy. Dairy provides some protein and also important nutrients like Calcium and Vitamin D. Examples include skim milk, low-fat yogurts and low-fat cheeses, such as cottage and natural cheeses.
- Fruits and vegetables. These provide tons of vitamins and minerals are are low in calories. Also, many fruits and veggies are high in antioxidants. Examples include fresh or frozen fruits and vegetable like blueberries and strawberries, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies.
Still Need Some Quick and Easy Breakfast Ideas?
- Breakfast Bars that are high in fiber and protein with a piece of fruit
- Piece of fruit (banana or apple), string cheese, and handful of nuts
- Whole grain bagel with light cream cheese and a banana (add hard boiled egg for additional protein)
- String cheese, fruit, and whole wheat crackers
- Greek non-fat yogurt with whole grain cereal or granola and frozen berries
- Breakfast burrito with scrambled eggs or egg whites and vegetables in whole wheat tortilla
- Instant whole grain oatmeal with greek yogurt and fresh fruit
- Breakfast smoothie: greek yogurt or skim milk, banana, and/or frozen berries
- Fiber-rich bran flakes or cereal with 1 cup skim milk and berries or a piece of fruit
- Peanut butter and jelly sandwich or toast on whole wheat, non-fat milk, and fruit
Now that you know the importance of eating breakfast and what are examples of healthy breakfast options, make a goal to eat breakfast everyday! If you need to, start slow at first!