A proper breakfast is important for health, weight control, muscle repair and re-growth, and energy levels. You could eat a healthy meal at any point in the day, but evidence suggests that skipping your first meal makes you more likely to overeat later in the day. We recommend eating breakfast even if you are fasting.
What Does A Good Breakfast Entail?
At the start of your day, you need energy and hunger satisfaction. Your first meal of the day should be a serving of whole grains, such as oatmeal, one serving of lean protein, such as eggs or yogurt, and one serving of fruit or vegetables is a good start to your day.
While it might seem odd to have one portion of each food group in the morning, eating just enough will fuel your body to provide energy for the day.
Should I Eat Breakfast?
Yes! Eating earlier in the day lowers your risk of heart disease and diabetes.
It also helps control blood sugar levels, which prevents energy slumps later in the day.
Eating in the morning can also boost your mood and mental health. It sets you up for energy and focuses on helping you perform better at work.
It also improves your concentration and attention. If you’re a student, you will focus for longer periods and remember what you learn better.
Cooking early also makes it easier for you to make healthy food choices throughout the day. When you skip your morning meal, your body goes into starvation mode and craves high-calorie food. For this reason, breakfast eaters tend to weigh less than those who skip the most important meal of the day.
What Other Benefits Should I Consider?
Intermittent fasting: The first meal is especially important if you practice intermittent fasting. Without eating it, your blood sugar levels will drop, and you will feel hungrier throughout the day.
Overeating: Studies show that people who skip the first meal often overeat later in the day, increasing their total calorie and fat intake.
Planning And Preparation
Preparation can be as simple as picking up yogurt at your local grocery store, but if you have time, consider making your own.
If you want to make steel-cut oats or hard-boiled eggs at home, you may need a small pot or saucepan and an egg timer. Ensure you have the equipment needed to cook at home. Not only will your meal be fresher, but it will be a chance for you to get in the kitchen with your family and bond.
Keep foods that you enjoy on hand in the freezer. This will allow you to add them to any meat or dairy meal, such as burritos, skillets, and bolognese.
If you know you will be pressed for time in the morning, consider preparing your breakfast the night before. This will help you reduce the stress of getting ready in the morning.
Make a list of foods you eat regularly and ensure you have them on hand. Consider writing notes about how to make them quickly. This menu can be adjusted to what is available in the kitchen.
Consider the following options for how to cook without sacrificing taste or texture:
- Warm Up
- Microwave
- Bake
If you have a big family, make your meal in one pot or bowl and have it on the table. This will help streamline the cooking process and keep the kitchen clean. If you make oatmeal, consider using a slow cooker that can be set before bed, adding extra convenience to your morning.
Cooking at home will help save money and give your bacon a flavor that cannot be beaten. Cook ahead of time with enough servings for multiple days and store them in the refrigerator to reheat on busy mornings.
If you have a small family, you can prepare individual servings and store them in containers. This reduces cooking time and helps to keep your kitchen clean. You can also freeze some of the leftovers for another morning.
Start with a cooked meal and add fresh fruit, such as berries or bananas, to save time. This provides extra nutrition but will not take too much extra time to make.
Breakfast moments count, but it is a good idea to prioritize what is important to you. What you eat early in the day can affect your quality of life positively throughout the day. By planning ahead and making some small changes, you can make your mornings more comfortable and healthy.