Breakfast Made Simple and Healthy

waffles with fruit

Eating breakfast has several health benefits, including improved concentration, weight control, improved performance, and much more. A good breakfast fuels you up and gets you ready for the day. In general, kids and teens who eat breakfast have more energy, do better in school, and eat healthier throughout the day. Without breakfast, people can get irritable, restless, and tired.

 

Feel your best each day by creating healthier morning habits!

 

5 good reasons to eat in the morning

 

  • It may protect your heart

In a recent study that involved almost 27,000 men, researchers found that those who didn’t eat a morning meal were 27 percent more likely to develop heart disease  than those who did. “Our research indicates that people who skip breakfast gain weight, which can lead to diabetes as well as high cholesterol and blood pressure—all of which can raise your risk of heart disease,” Rimm notes. The reason isn’t entirely known, but he says that breakfast skippers tend to overeat at other meals and snack excessively throughout the day.

 

  • It might lower your risk of type 2 diabetes

A morning meal may help you avoid fluctuating glucose levels, which can lead to diabetes. A study of almost 30,000 men found that not eating breakfast raised the risk by 21 percent, even after taking into account their body mass, what they ate, and other factors. In a study of women, those under age 65 who skipped breakfast even just a few times per week were 28 percent more likely to develop diabetes than women who ate it regularly. And if you’re in the habit of dashing out the door for work in the morning with only a cup of coffee, take note: Women in the study who worked full-time had a greater risk than those who worked part-time, the researchers noted, possibly because job stress has been found to raise glucose levels.

 

  • It gets you moving

walkingIn a recent study published in the American Journal of Clinical Nutrition (AJCN), people who ate breakfast were more physically active during the morning than those who didn’t. That might be because a temporary increase in blood sugar gave them more energy. It’s interesting to note that those who ate a morning meal consumed more calories over the course of the day than the breakfast skippers—but they didn’t gain weight because they were more active.

 

  • It might give you a mental edge

Research involving adults and children has indicated that breakfast might enhance memory, attention, the speed of processing information, reasoning, creativity, learning, and verbal abilities. Scientists at the University of Milan in Italy reviewed 15 studies and found some evidence that those benefits might be a function of the stable glucose levels that a morning meal provides.

 

  • It just might keep your weight down

Although more than 100 studies have linked eating breakfast with a reduced risk of obesity, researchers point out that those studies are merely observational and thus don’t prove that the meal keeps you from gaining weight. More solid evidence comes from randomized controlled trials. One study of that type, published in the journal Obesity, found that overweight people who were dieting and ate more calories for breakfast than dinner lost more weight compared with subjects who ate larger evening meals. But other trials have been inconclusive. A study published in AJCN found that eating or skipping breakfast had no effect on weight loss, although it may have been too small to be meaningful.

 

Eating a healthy breakfast that includes high-fiber options can help you lose weight and keep diabetes, heart disease, and stroke at bay, according to studies.

 

Start the day with healthy cereal

  • breakfastCheck the labels. Your choice should provide at least 6 than 10 grams of sugar
  • Add nonfat milk or soy milk for protein.
  • Top with bananas, berries, or nuts.

 

Other nutritious breakfast options

  • Mix oatmeal with apples, golden raisins and pecans
  • Non-fat vanilla yogurt with granola and fruit
  • Banana, peanut butter and whole-grain toast
  • Whole-grain bagel with low-fat cream cheese or a slice of melted cheese and tomato
  • Whole wheat tortilla with sliced deli turkey or chicken and cheese
  • oast frozen whole-grain waffles and top with 100% fruit preserves or peanut butter and a drizzle of honey
  • Low-fat cottage cheese mixed with canned pineapple or defrosted frozen berries. Have half a whole-grain bagel on the side
  • Hard-boiled egg and a high-fiber breakfast bar (tip: hard-boiled eggs can be kept in the fridge for 2-3 days)
  • Scramble 1 whole egg, 1 egg white, 1/4 cup of shredded low-fat cheese, and your choice of vegetables. Wrap up the scramble in a whole grain tortilla
  • Make an open-faced egg sandwich on whole grain toast with sliced tomato and cucumber

 

toast_jelly
Here are a few ingredients to keep at at your desk

  • granola with nuts and oats
  • whole-wheat bagels
  • bananas, oranges, apples
  • instant oatmeal
  • raw, unsalted nuts
  • whole-grain breakfast bars

 

In the fridge

  • low-fat cream cheese
  • low-fat cottage cheese
  • low-fat yogurt
  • peanut butter
  • fruit for oatmeal or a snack
  • hard-boiled eggs

 

 

 


 

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