FIXING BREAKFAST
“I need to get healthy, where do I start?”. This is the question that we, as registered dietitians, get asked the most. Let’s start from the very beginning. How do we start our day? Most Americans feel that their mornings are rushed – Get up, get dressed, get kids ready; drop them off at multiple locations-who has time for breakfast?! About 60% of young Americans skip breakfast. “No problem” you think-you promise you will have a healthy salad in the cafeteria for lunch... Oh wait, you forgot that the presentation was today! Now you are in a mental fog and reaching for the pizza sprawled out on the conference room table. But you read in a magazine that skipping breakfast is no big deal, right? Research says- not so fast!
HERE IS A COUNTDOWN OF THE TOP THREE REASONS TO MAKE TIME FOR BREAKFAST:
#3: Appetite control: According to research done in the University of Missouri-Columbia, eating a breakfast, rich in protein (35 g) significantly improves appetite control and reduces unhealthy snacking in the evening on high-fat or high sugar foods. This strategy not only helps to prevent overeating but it also improves diet quality¹ by improving your intake of fiber, calcium, iron and Vitamin C to name a few nutrients.
#2: Improved focus: Sometimes it is not all about calories and weight loss. Studies found children who skip breakfast are less able to differentiate among visual images, showed increased errors and have slower memory recall². Needless to say, breakfast may be that missing link to jump starting your day!
#1: You cannot get your total protein needs from just one meal:
In an interesting study, conducted at the University of Texas, researchers found that while protein helped in maintaining and building muscle, bulking up protein in one sitting did not help. In other words, instead of consuming the majority of your protein at one meal, you need to have protein distributed throughout your day to reap maximum benefit. Now if you skip breakfast you have already missed an opportunity to fill your protein tank. Start your day right!
RD’s Verdict: Rethink Breakfast
Think about all the conventional breakfast items – oatmeal, pancakes, bagels, muffins – Where is the protein? Here are a few ways to improve your breakfast choices but the fun part is to be creative and innovative!
Newbies: Start slow! The trick is to find a healthy protein-carbohydrate combination. Find one in the list that best fits your lifestyle and keep it simple!
Toast with nut-butter or natural peanut butter
Yogurt and Fruit. Greek yogurt has more protein than regular yogurt. It doesn’t have to be low fat though especially if that is all you are having for breakfast.
Small muffin with nut butter.
Busy bees: Prep your ingredients the night before to have it ready in a snap, first thing in the morning.
Smoothie containing 8oz. milk or yogurt, ½ cup frozen/fresh berries, and a scoop of whey protein (you could add nut butter in place of the powder for protein). Trick is to experiment with flavors. Be bold – Cardamom anyone?
Rolled oats with nuts (walnuts, pecans), chia seeds, dried cranberries, currants. Sky is the limit. In the morning, all you have to do is add warm milk or water.
Cruisers: For those who are already in the habit of making breakfast, you have many options. A general guideline for heart health while using eggs, would be to use about three egg yolks a week.
Eggs:Prepare hard-boiled eggs ahead of time and keep them unpeeled in airtight container in the refrigerator for about 3 days. Pair it with toast or an English muffin.
Breakfast burrito made with scrambled eggs, cheese, and kidney beans. Add salsa to make it even healthier.
Add whey protein powder to dry muffin or pancake mix. Andrea Cespedes provides some general pointers in this article posted in livestrong.com
English muffin mini pizza with marinara sauce, cheese, basil and even bacon.
Trend setters: Be adventurous and try these fantastic ideas.
Naan w eggs and avocado – Zlata Faerman from greatist.com provides this super easy breakfast idea
Quinoa egg muffins – We love Denise’s creative way to sneak in some Quinoa into your mornings
Remember change is not easy. It takes at least 21 days for a new habit to take shape. Check out our calendar for new ideas and inspiration each day. If you have a great breakfast idea, please share in the comment section. Now go fix your breakfast!
Nourish.Transform.Inspire.
Mer & Meena
(PS: please read our disclaimer before using our tips and ideas)
References:
Leidy HJ et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015;101(Suppl):1320S–9S
Pollitt E Et al. Fasting and cognition in well and undernourished school children: A review of three experimental studies. Am J Clin Nutr 67 (4):779s-784s
Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly. J Am Diet Assoc. 2009 Sep;109(9):1582-6
