Rethinking Breakfast

It has been said that “breakfast is the most important meal of the day” and there is truth to back up that claim. During the night when we are asleep, our bodies still function by utilizing stored energy. Breakfast is our chance to refuel, wake up our metabolism and take in nutrients after a night of fasting. The Dietary Guidelines for Americans highlights specific nutrients many of us do not get enough of: vitamin A, D, E and C, as well as folate, calcium, magnesium, fiber and potassium. A healthy breakfast can help us boost our intake of these vital nutrients. Studies show breakfast leads to better weight control, more energy throughout the day and improved cognitive functioning. Conversely, skipping breakfast may lead to poor food choices throughout the day. 

The most common reasons for skipping breakfast are lack of time and poor appetite. There are also misconceptions about breakfast. For one, we can eat breakfast up to two hours after waking. That means we can reasonably eat our first meal after leaving the house. Another misconception surrounds breakfast food items. Breakfast can be any food you want it to be. The combinations are endless. Make the most of your breakfast with these tips.

Lack of Time: Wake up a little earlier; just ten extra minutes is enough to prepare a quick, healthy breakfast. Consider quick or portable food items if time constraints are too tight. A smoothie, granola bar, yogurt cup, bag of nuts or piece of fruit can easily be thrown into a bag or consumed in the car. Another solution is to make or pack your breakfast the night before.

Lack of Appetite: Hunger grows over time. Lack of appetite is a sign of slowed metabolism. If breakfast is skipped, the body does not expect to eat and prepares for further fasting. Start small. If nausea is an issue in the morning, try a mild snack. Even a slice of toast or a handful of nuts is better than nothing.

Choose Healthy: An adequate breakfast should be made from at least three food groups. Fruits, vegetables, grains, proteins and dairy all have their place at the breakfast table as long as they are from healthy food sources. Here are some examples, but anything can be a breakfast food if you eat it in the morning.

- Whole grain cereal with milk and fruit
- Banana peanut butter toast
- Cheese and veggie omelet
- Yogurt with fruit and nuts
- Granola bar and fruit smoothie
- Avocado toast and milk
- Chicken and vegetable sauté

Bottom Line: Fuel up with breakfast in the morning. A balanced breakfast will give you the energy you need to take on the day, so set that alarm clock ten minutes earlier and prioritize your morning meal!

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Visit Wellness Workdays for more information about our worksite wellness programs.

Healthy Snacking on the Go

Our lives are shaped by “on-the-go” food, technology and culture. If we aren’t in an airport, we’re at a rest stop, driving the kids to activities, racing to meetings, fitting in a workout, etc. In the midst of busy days and travel limitations, we also need to fit in three meals and two healthy snacks to keep our bodies fueled. How is this possible? Is there time? Staying healthy on the go may seem daunting, but it’s not impossible. Before running out the door, grab one of these healthy snacks to keep you fueled and energized throughout the day.

-Fruit and Veggies: Of course, our favorite go-to! Try fresh or dried depending upon what’s available.

-Nut Butter: Portion out nut butter in small containers that you can grab and go. You can also find small packets of nut butter at the grocery store, such as Justin’s almond butter, to toss in your bag or store in the car.

-Cheese and Crackers: Baby Bell cheese and Mary’s Gone Crackers are a favorite combination.

-Hummus: Single serving packages are available at most grocery stores and some convenience stores; pair with cut up veggies and whole grain crackers.

-Dried Chickpeas: Packed with satiating fiber and protein, this grab and go snack is simple and delicious. The brand Good Bean is a safe bet for flavor and nutrients.

-Trail Mix: If chocolate is an ingredient, opt for dark chocolate.

-Oatmeal: Before running out the door, grab a pack of oatmeal. Oats are packed with fiber that will keep you fuller, longer.

-Hardboiled Eggs: These are a quick and easy protein source; enjoy with a piece of fruit.

Bottom Line: Don’t compromise health or flavor when you’re on the go. Aim for snacks that combine carbohydrates, protein and fiber, such as fruit and nut butter, veggies and cheese … you get the picture. Don’t forget to stay hydrated with water throughout the day.

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Visit Wellness Workdays for more information about our worksite wellness programs.