We have always been told “breakfast is the most important meal of the day”, but why? Growing up we are told we need breakfast, then as time goes on mornings get busier and we often skip breakfast or replace it with a cup of coffee on the go.
The science behind breakfast is simply this, when we start the day off with breakfast, we wake our body and our metabolism up. Eating breakfast will kick start your metabolism for the day, thus you begin to burn calories. When we skip breakfast, our body takes that as a sign it needs to conserve energy, i.e. calories. It is shown that if you start your day with a substantial meal then you will be less likely to snack throughout the day.
Here are some advantages to eating breakfast:
- Consuming less fat throughout the day
- Meeting recommendations for fruit and vegetable consumption
- Having higher daily calcium and fiber intake
- Performing better throughout the day (memory and attention)
There are some disadvantages that may be applicable to some:
- Having to get up earlier to make breakfast
- More expensive to buy food for an additional meal
- Consuming overall more calories in a day
Making breakfast may be easier to add to a daily routine for some compared to others. It is important to make sure the fuel you are getting from breakfast will provide you with the advantages listed above. Often, we associate breakfast with a simple muffin, a cup of coffee, or a banana, while these options are great on the go, there are better options to kick start your day.
Here are a few quick and simple breakfast options:
- High-fiber cereal with fruit and low-fat milk or non-dairy milk
- High-fiber toast or bagel with a tablespoon of peanut butter or another nut butter
- Protein bar and a glass of milk
- Yogurt with fruit and granola
- Protein shake or smoothie with fruit and veggies
Resource: Rush University Medical Center, The Science Behind Breakfast Retrieved from: https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast
