Tip #1: Eat Breakfast
From the time we are young, we are told that breakfast is the most important meal of the day. This continues to be true! The benefits of eating a balanced breakfast high in fiber, calcium and lean proteins are never ending. At the same time, skipping breakfast has its downfalls too. With a little planning, creativity and knowledge, you can make sure that breakfast is a daily part of your life!
Cons of breakfast skippers:
- More likely to be obese than those who eat it
- Worse cholesterol and insulin sensitivity
- Consume more fat, calories and fewer nutrients in a day
- Decreased metabolism due to extensive fasting
Pros of breakfast eaters:
- Less likely to be hungry later in the day
- Better blood sugar levels
- Improved concentration at work or school
- Increased endurance and performance during physical activity
Plan ahead: The night before, start thinking about what you will have in the morning. If you can do anything ahead of time, it will save you some valuable minutes when you are rushing. If you prefer, wake up 15 minutes earlier in the morning to MAKE time for this important meal.
Breakfast foods do not sound appetizing?
Do not limit yourself: Many people are not fans of the “typical” breakfast foods. That is not a problem. The idea is to get your metabolism going, give you energy and balance your daily intake -so choose to your preference. If leftovers of chicken, vegetables and brown rice is what seems appetizing, go for it! Whole grains, fruits and vegetables as well as low fat dairy and lean proteins are all great sources of nutrients.
Not sure what to eat?
Combine food groups: Including foods from at least 3 food groups provides the best balance to tackle your day. One of those foods should be from the lean protein or low-fat dairy group which provide good sources of calcium and protein. Think eggs, vegetables in a corn or whole wheat tortilla or whole grain cereal with skim milk and fresh fruit.
More breakfast ideas:
- Breakfast sandwich on whole wheat toast with low-fat cheese and Canadian bacon
- Low-fat Greek yogurt smoothie with peanut butter and banana
- Oatmeal cooked with milk and topped with fruit and nuts
- Low-fat cottage cheese, whole grain crackers and raw vegetables
- Bean and low-fat cheese burrito on a corn tortilla
- Mix of dried fruit, low-fat cheese squares and nuts
March is National Nutrition Month! We have committed to do 14 blog posts that tackle an important topic in food and nutrition. To see all the posts we have done including some from previous years, click on “National Nutrition Month” under blog category.