The Best of Breakfast

I’m sure you’ve heard it many times, “Breakfast is the most important meal of the day!” But who actually knows why? Impress your coworkers with these healthful facts and tips to making the most of your morning meal.

Why is breakfast the most important meal of the day?

• Skipping breakfast has been linked to being overweight and obese and having higher cholesterol levels.

• Eating breakfast prevents you from getting too hungry later in the day when it is hard to resist unhealthy cravings.

• Breakfast provides you a crucial meal time in order to help you achieve a more complete diet, higher in nutrients, vitamins, and minerals. By skipping breakfast, you limit the number of opportunities during the day to get these essential nutrients.

• Eating breakfast can help you think better, improve your productivity, and improve your problem solving skills.

• Eating breakfast can give you more strength and energy to engage in morning exercise.

What makes up a healthy breakfast?

The Breakfast Equation = WATER + FIBER + PROTEIN

First thing in the morning, drink a large glass of water. Your body has been busy metabolizing and detoxing while you were sleeping and is likely dehydrated. Next, break your nighttime fast with a meal. Eating within the first hour of waking will jump start your metabolism and help you burn more calories throughout the day without even thinking about it. When choosing your meal, avoid refined carbohydrates which digest quickly and will leave you sluggish and hungry for more. By pairing slow-digesting fiber with satisfying protein, your breakfast will fill you up and keep you energized longer. In addition, you will be better prepared to make healthier decisions later on in the day.

What foods have Fiber and Protein?

• Healthy Foods High in Fiber: Oatmeal, Grits, Granola Whole-Grain Waffles, Whole-Grain Toast, Whole-Grain English Muffins, Bran Muffins, Fruits (fresh, frozen, or dried), Vegetables, and Beans.

• Healthy Foods High in Protein: Eggs and Egg, Substitutes, Low-Fat Milk, Low-Fat Cheese, Canadian or Turkey Bacon, Almonds, Walnuts, Seeds, Peanut Butter, Tofu, Beans, and Yogurt.

Eat These Power Breakfasts!

• Oatmeal with Milk, Dried Raisins, and Almonds

• Hard Boiled Egg with an Apple on the side

• Yogurt, Berries, and unsweetened Granola

• Whole Grain Toast with Peanut Butter and Banana

• Low-sugar Fruit and Nut Granola Bar and a Cheese Stick

• Cheerios® with Milk and Blueberries

• Wheat Pancakes with Yogurt and Cinnamon

• Plain Yogurt, Fruit, Milk, and Ice Smoothie

• Vegetable, Egg, and Cheese Omelet

• Banana, Peanut Butter, and Milk Smoothie

• Cottage Cheese Pancakes

• Avocado and scrabbled eggs

AVOID these claimed to be “Breakfast foods”

• PopTarts®

• Toaster Strudels®

• Pastries

• Doughnuts

• Sugary Cereals and Cereal Bars

• Sugar-Filled Coffee Drinks

• Bagels bigger than the palm of your hand

Remember! You do not have to eat traditional “breakfast foods” for breakfast. Any combination of fiber and protein will do the trick!