A Summary of TriVita Article: Bring Back Breakfast

Bring Back Breakfast – The Neglected Meal

Gone are the days when it was unthinkable to start the day without a good hearty breakfast. Now, people have more excuses than you can shake a spatula at for why they can’t or don’t eat a morning meal. Do any of these sound familiar?

• I don’t have time
• I’m not hungry in the morning.
• I’m trying to lose weight
• I don’t like breakfast foods.
• When I eat breakfast, I’m more hungry mid-morning.

The Case for Breakfast
We’ve all heard it: breakfast is the most important meal of the day. Here are some reasons why:

Breakfast is the time to refuel. After fasting for the 8-12 hours after dinner and during sleep, your body needs to replenish its energy supply. Muscles also rely on glucose for a portion of their energy.

Eating breakfast is associated with better attitudes about work and school. People who pass on a morning meal are often tired, irritable, or restless in the morning. And kids who skip breakfast tend to be tardy or absent from school more often than those who eat breakfast regularly.

Eating breakfast is associated with greater productivity in the late morning. Kids who eat a morning meal perform better in school than those who don’t. This is because morning hunger interferes with concentration, problem solving, and muscle coordination.

Eating breakfast regularly is associated with maintaining a healthful weight. According to the American Dietetic Association, kids who eat breakfast are less likely to be overweight. There has also been extensive research to show that adults who skip breakfast are more likely to be overweight and obese.

Breakfast can add to the healthfulness of your diet. For example, research has found that people who eat breakfast regularly have higher total intakes of the following:

• Vitamin C
• Calcium
• Thiamin
• Riboflavin
• Iron
• Fiber

No More Excuses
Now it’s time to let go of those excuses.

I don’t have time. A little planning may help.

I’m not hungry in the morning. Eat something small, such as toast, juice, or an egg, at breakfast time. Bring along a snack for when you are hungry mid-morning.

I’m trying to lose weight. Several studies have found that people who eat breakfast tend to weigh less and be more successful at losing weight than those who do not eat breakfast. Skipping breakfast sets you up to be ravenously hungry later in the day, which can lead to overeating. Of course, you still need to make healthful choices. Be aware of portion sizes. For example, many bagel-shop bagels and muffins are much higher in calories than you think. Also, stay away from some of the traditional, fatty breakfast foods, including:

• Bacon
• Breakfast sausage
• Hash browns
• Biscuits with gravy

I don’t like breakfast foods. Anything can be a breakfast food:

• Last night’s leftovers and a piece of fruit
• Grilled cheese and tomato sandwich
• English muffin with peanut butter and banana
• Bagel topped with avocado spread and sliced fresh tomato

When I eat breakfast, I’m more hungry mid-morning. Hunger pangs are a healthy, normal signal from your body. Bring along a snack for these times. Or try eating a little more protein or fat with breakfast to keep you satiated longer.

Source: TriVita Weekly Wellness Report March 14, 2009