Eat a Balanced Breakfast

February 28, 2013

Why breakfast is important: 

  • Jump start your metabolism
  • Not eating breakfast continues your overnight fast for another 5 hours or more.  This puts your body into starvation mode – it wants to save energy not burn calories.  Not eating breakfast can actually make it harder for you to lose weight.
  • People who eat breakfast tend to eat fewer calories and less fat during the day than people who skip breakfast
  • Starting the day with a healthy breakfast high in fiber and low in fat will sustain you for a longer time period making you less likely to choose a quick fix to reduce your hunger.  Not eating breakfast makes the sugary vendingmachine snacks or a bag of chips much more tantalizing.  Also eating breakfast reduces the chance for over eating at lunch and dinner.
  • Regular breakfast eating are more likely to exercise regularly
  • Having nutrients and calories in your body at the start of the day gives you more energy and prevents the too tired to exercise feeling.  Also breakfast eaters tend to make healthier lifestyle choices.
  • Eating breakfast gives your brain energy
  • Your brain runs off of glucose – a sugar that your body can make from eating fruits and whole grains.  Skipping breakfast can make your body work harder to make glucose for your brain than if it had it readily available from breakfast.
  • What to eat:
  • Fruits
  • Bananas, apples, oranges, strawberries, and blueberries are all great choices.  Add fresh or frozen fruit to cereal, smoothies, or whole wheat waffles.
  • Vegetables
  • Add veggies to an omelet, or sauté some in a skillet and add to your toast with some low-fat melted cheese on top. Be creative – make a breakfast wrap with a whole wheat tortilla add salsa, eggs, and spinach.
  • Whole grains
  • Skip the white bread, bagels, and chocolate muffins! Whole wheat toast, French toast, waffles, pancakes, muffins, and of course cereals. Whole grain options usually are high in fiber which is an important nutrient for your body.  Oatmeal is another wonderful breakfast grain. Add fruit to almost any breakfast grain for a yummy and nutritional meal.
  • Lean protein
  • Eggs are a great breakfast protein – they provide many nutrients and a satisfying protein to keep hunger away.  Turkey or chicken are other great lean protein sources.
  • Dairy
  • Low fat milk, yogurt, and cheeses can be added to breakfast to bring in some important nutrients such as calcium, potassium, B vitamins, and protein!
  • Leave out high sugar, densely packed, and high fat foods.
  • Donuts, bagels, fruit juices bacon, fried foods, sodas, high calorie coffee drinks, sausage, and whole milk.
Have your say...

Feel free to take part in the discussion! Please be nice and do not include any abusive comments or spam. All comments are moderated and Arkansas Center for Physical Medicine and Rehabilitation reserves the right to delete any comment.


Jay Arrowood
February 26, 2013 11:00AM
I totally agree about with that.
© Arkansas Center for Physical Medicine and Rehabilitation 2012.
All Rights Reserved. Website design firm: 1011 Web Solutions