Why You Must Eat Breakfast
Today, once again, we’re answering fake reader mail. Here’s a good one from my imagination:
Dear Fitness Friday Girl:
I don’t like to eat breakfast, because I’m usually not hungry in the morning. Is it OK to skip breakfast when I’m trying to lose weight?
Signed,
Kiss My Grits, Deep South, USA
Dear KMGDSUSA:
In a word, NO. Whether you are trying to remove weight or maintain a healthy weight, eating breakfast is an integral part of your fitness plan.
Check out a few of these statistics:
* In a recent study of 2,200 adolescents, researchers at the University of Minnesota School of Public Health found that kids who ate breakfast on a regular basis were less likely than their peers to be overweight. Furthermore, daily breakfast-eaters consumed a healthier diet and were more physically active than breakfast-skippers during adolescence. This study concludes that eating a healthy breakfast may help adolescents avoid overeating later in the day and disrupt unhealthy eating patterns.
* An ongoing study of the National Weight Control Registry looked at people who have maintained weight loss of at least 30 pounds for more than a year. The study showed that eating breakfast keeps people slimmer, because breakfast-eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast-skippers.
* Eating breakfast every day may reduce the risk for obesity and insulin resistance syndrome – an early sign of developing diabetes – by as much as 35 to 50 percent, according to a study presented at a recent American Heart Association conference.
* A Harvard study found that participants who ate whole-grain cereal every day were 17 percent less likely to die over the next several years from any cause, and 20 percent less likely to die from cardiovascular disease, than those who “rarely or never” ate whole-grain cereals.
* A Nielsen’s National Eating Trends Survey showed that women who ate cereal on a regular basis weighed about nine pounds less than those who ate cereal rarely or not at all, while men who ate breakfast weighed about six pounds less than men who didn’t eat breakfast.
So what’s the deal? How can someone skip a meal and take in MORE calories than those who eat that same meal? The truth is, people who skip or eat an inadequate breakfast often find mid morning or lunch to be a time they crave and consume high-calorie foods. In fact, studies of binge eating consistently link it with a pattern of eating little in the morning and large amounts near the end of the day. So, in the end, breakfast skippers aren’t saving calories at all.
If you find that in the mornings you are not hungry, chances are you are in a pattern of eating little or nothing in the morning, followed by binge eating late into the night.
To break that pattern, experts suggest you stop eating earlier the night before. If you do not eat after 8 pm, for example, your body will definitely be ready for fuel by 8 am the next morning—12 hours later. Your body needs to rev up its metabolism after literally “fasting” during sleep.
What you eat for breakfast is as important as eating breakfast itself. The studies cited above mentioned whole grain cereals. But it is also important to incorporate lean proteins and a serving of fruit or vegetable into a well-balanced breakfast.
Here are some healthy breakfast options. See anything you like?
A bowl of oatmeal, mixed with a tablespoon of peanut butter and a sliced banana or fruit of your choice
This crockpot Apple Oatmeal Recipe from my friend Alyce at Pots on the Stove.
A piece of whole grain toast or ½ bagel topped with peanut butter, and a side of fruit
A cup of fat free yogurt topped with granola and fruit
Two scrambled eggs and a piece of whole wheat toast
An egg and egg white omelet filled with veggies of your choice
Whole grain pancake topped with two tablespoons maple syrup warmed with blueberries and a glass of skim milk
Apple slices or a banana topped with peanut butter
Breakfast burrito made with whole grain tortilla, low fat cheese, tomatoes, beans, onion and peppers
A whole grain toaster waffle topped with a dollop of yogurt, fresh fruit and a drizzle of maple syrup
Cheese and whole grain crackers
Fruit smoothie made with yogurt or skim milk and frozen fruit
Left over slice of veggie pizza
Left over stir-fry
And when this post originally ran, I had this great You Tube clip of a vintage Wheaties commercial…and now I have nothing. So sad.
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Resources for this post:http://www.consumeraffairs.com/news04/2008/03/obesity_breakfast.html
http://www.organicauthority.com/blog/organic/smart-organic-breakfast-choices/
http://www.mealsmatter.org/EatingForHealth/Topics/article.aspx?articleId=5
I love it! Wheaties is the breakfast of champions! I always try to have my oatmeal with fruit on top each morning. If I'm not hungry in the morning, I know I ate too much the night before. It's a great test. I love it Sandy. We always seem to think alike. Way to go, Fitness Friday pals!
I love it! Wheaties is the breakfast of champions! I always try to have my oatmeal with fruit on top each morning. If I'm not hungry in the morning, I know I ate too much the night before. It's a great test. I love it Sandy. We always seem to think alike. Way to go, Fitness Friday pals!
Wow, you have some awesome information and boy did you hit it right on! Right when I read the letter I immediately thought. Those who skip breakfast tend to overeat later on in the day. Breakfast is what sets the bodies mode (blood sugar levels) for the whole day.
I love Kashi Go lean cereal topped with Wild blueberries. I have it almost every morning.
Wow, you have some awesome information and boy did you hit it right on! Right when I read the letter I immediately thought. Those who skip breakfast tend to overeat later on in the day. Breakfast is what sets the bodies mode (blood sugar levels) for the whole day.
I love Kashi Go lean cereal topped with Wild blueberries. I have it almost every morning.
I love breakfast 🙂 And your healthy tips made me think about switching it up a bit and maybe trying a smoothie or something in the AM!
As always – good stuff!
Have a blessed weekend!
Hugs,
Kate 🙂
I love breakfast 🙂 And your healthy tips made me think about switching it up a bit and maybe trying a smoothie or something in the AM!
As always – good stuff!
Have a blessed weekend!
Hugs,
Kate 🙂
For those having a hard time eating breakfast… consider the 6 meals a day option but remember they are smaller portions. Starting with "fruit only" for breakfast is a great way to slowly get use to eating breakfast again.
Sometimes I like to cut a cantaloupe in half and eat it straight out of the rind or cut some watermelon and eat a whole bowl! Then in 2 or 3 hours I eat the whole grains and the protein that Sandy talked about.
Hope this helps!
For those having a hard time eating breakfast… consider the 6 meals a day option but remember they are smaller portions. Starting with "fruit only" for breakfast is a great way to slowly get use to eating breakfast again.
Sometimes I like to cut a cantaloupe in half and eat it straight out of the rind or cut some watermelon and eat a whole bowl! Then in 2 or 3 hours I eat the whole grains and the protein that Sandy talked about.
Hope this helps!
Great post today..
leftover pizza and stir fry caused me to chuckle..I wouldn't have thought you would suggest that. We love cold pizza for breakfast here.
I finally have my blog updated with the oatmeal recipe. I was so late today because I ended up having to take my daughter to the DR. Take care..
Great post today..
leftover pizza and stir fry caused me to chuckle..I wouldn't have thought you would suggest that. We love cold pizza for breakfast here.
I finally have my blog updated with the oatmeal recipe. I was so late today because I ended up having to take my daughter to the DR. Take care..
Sandy, this was great!
I have found for the last two years that eating six small meals works for me because I can have one special K protein meal bar for breakfast OR a bowl of fruit with raisins and almonds OR a hardboiled egg — something light realizing that not too long after I'll have another small meal. Also, my breakfast is SO early because I'm up at 6am to workout and I have to put a little something on my tummy before I work out so that I'm not light headed but I eat light so that I don't get sick to my stomach.
Thanks again.
Love ya.
Sandy, this was great!
I have found for the last two years that eating six small meals works for me because I can have one special K protein meal bar for breakfast OR a bowl of fruit with raisins and almonds OR a hardboiled egg — something light realizing that not too long after I'll have another small meal. Also, my breakfast is SO early because I'm up at 6am to workout and I have to put a little something on my tummy before I work out so that I'm not light headed but I eat light so that I don't get sick to my stomach.
Thanks again.
Love ya.
No Wheaties, but I have my Kashi Go Lean Strawberry waffles for breakfast every single day. I love 'em! Fresh blueberries on top…yum. I can't relate to not being hungry for breakfast. I wake up starving! FEED ME! FEED ME! FEED ME NOOOWWWW!!!!
Have a great day!
No Wheaties, but I have my Kashi Go Lean Strawberry waffles for breakfast every single day. I love 'em! Fresh blueberries on top…yum. I can't relate to not being hungry for breakfast. I wake up starving! FEED ME! FEED ME! FEED ME NOOOWWWW!!!!
Have a great day!
Do two cups of coffee with Peppermint Mocha creamer count as breakfast?
Do two cups of coffee with Peppermint Mocha creamer count as breakfast?