Many individuals have heard the saying, “Breakfast is the most important meal of the day”. Even though we’ve all heard the saying, how many of us believe it? What are the benefits of eating a healthy breakfast, really?
Breakfast literally means “breaking the fast” our bodies go through while we sleep at night. Because we sleep for an extended period, our bodies do not need to exert energy, our metabolism slows down and our blood sugar drops by the time we wake up in the morning. The biggest meal of the day should be when you have the most time to burn off the calories. When you eat a healthy breakfast it ends the long fasting period. It allows your body to speed up it’s metabolism and in turn boosts your energy level. You now have the energy you need for the day ahead. Without breakfast, your body thinks it is still fasting and your metabolism will slow to help your body through the period of starvation it thinks it is in.
Individuals who are dieting to lose weight may think it’s a good idea to skip breakfast and thus skip the calories. Unfortunately, what really happens when you skip breakfast is the “fast” from overnight continues and your metabolism that has slowed (as we discussed previously) is not going to burn very many calories as you go about your normal activities. Once you start eating again, this stops the fasting state that your body is in and your metabolism starts back up again, burning calories from the food you eat from that point on.
When you eat breakfast, research shows that your body’s production of leptin, the hormone that signals hunger satiety, increases . Those who eat breakfast feel full until lunchtime. Because they do not get hungry in-between breakfast and lunch they don’t snack or graze eat, which adds extra calories.
Those who do not eat breakfast are often irritable, restless, and tired. Folks who eat breakfast have more energy, they tend to concentrate better at work, and eat healthier throughout the day, probably because of good habits that start at breakfast. After sleeping all night your blood sugar level will be low. Skipping breakfast means that your body will not be able to raise that blood sugar level and get your energy level up to start your day right. Starting the day with a healthy breakfast gives your body the fuel that it needs to kick start your metabolism and keep your alert and able to concentrate.
Even those who dislike eating first thing in the morning can drink a glass of pure, unsweetened fruit juice, and some yogurt or a piece of whole grain toast and peanut butter.
Healthy breakfasts are those that include something from all the food groups such as:
- Low-calorie high fiber cereal with sliced banana or strawberries, a 1/2 cup of yogurt, slice of lean bacon and hash brown potatoes
- Delicious healthy Mexico breakfast: eggs, low-fat cheese, lean ham or beans (black or pinto), bell pepper, onion, and add a little green chili…Yum. You can always add a little salsa on top for even more “vegetables”.
- Eggs are an excellent food and should be a part of your breakfast routine several days each week. They are a compact powerhouse of nutrients and low in calories. Poach, boil, or scramble, put them on a English muffin, or mix with cheese, turkey, and veggies for a wonderful omelet.
Come on, enjoy that breakfast. It really is a healthy start to your day.
