We've all heard the old saying, "Breakfast is the most important meal of the day." But is it really? With all kinds of varying (and sometimes contradictory) advice on the internet, it can be hard to determine what's true and what isn't. Here's a few facts about breakfast. You be the judge!
Studies show that people who don't eat breakfast lack these major nutrients: Folate, Iron, Calcium, and Vitamins A, B, C, and D.
Skipping breakfast (unless on a planned, disciplined fast) typically causes someone to eat more later in the day.
When seeking to eat only two meals a day, skipping dinner rather than skipping breakfast is better for blood sugar levels, energy levels, circadian rhythm and metabolism.
If you've wisely determined after reading this that skipping breakfast probably isn't a great idea, you're in good company! A healthy and balanced breakfast sets you up for success for the rest of the day. Here are some tips on how to make it great:
Follow the saying, "Eat breakfast like a king, lunch like a queen, and dinner like a pauper." What we eat when matters. Our carb consumption should dwindle to nothing by dinner, yet many times it is the opposite. People don't eat enough during the day and then by dinner they are starving, resulting in the desire to carb-load to satiate their hunger.
Breakfast should consist of complex carbs, protein, and healthy fats. Breakfast can go a little heavier on the carbs, as your body will burn them for fuel. It's important to make sure you have a balanced breakfast. You need protein in the morning too, and healthy fats will keep you full longer.
Many breakfast foods like cereal, pancakes, and bagels are full of sugar and void of nutrients. However, if you love these type of foods for breakfast, don't fret! There are ways to tweak the recipe to increase the nutrient-content. For instance, trade out the traditional pancake for a homemade pancake with almond flour that has chia seeds & pureed veggies incorporated into the batter. Top it with sliced bananas and raw honey instead of sugary, high fructose corn syrup-laden pancake syrup. Yum.
It's ok to have veggies for breakfast! Consuming a wide variety of vegetables daily is one of the best things you can do for your health (and for weight loss too). Start with breakfast!
My ideal breakfast hits all of these points. It includes a generous serving of peppery arugula with a lemon and olive oil drizzle. This is served alongside a three-egg omelet made with raw cream and stuffed with raw cheese, sauteed peppers & onions, and pastured bacon. A side of cherry tomatoes and Einkorn bread with grass-fed butter completes the meal and prepares me for the day ahead. If you need more healthy breakfast ideas, check some out here and here. As always, if you need help tailoring a specific meal plan to your health needs, or need wellness guidance of any sort, don't hesitate to reach out!
Stay healthy Friends!