Most of us know the importance of starting our day with a healthy balanced breakfast and yet, so many of us either do not make time for it or consume primarily foods high in sugar and fat. According to an ABC News poll only 54% of people under the age of 55 eat breakfast at all. So, why are we skipping a meal that does so much for us including: help to maintain our weight, increase our metabolism and assist with concentration? The most common reasons I have heard are lack of time and because it is not an ingrained habit.
Here are 10 easy ways to become a member of the breakfast club.
1. Don’t eat too close to bedtime. Some experts advise stopping all eating two hours before retiring. You can try this or go by how you feel. You should be comfortable but not stuffed. Herbal teas before bed are both relaxing and keep you from mindless snacking. Not eating before sleep helps to ensure you not only sleep well but wake up with a healthy appetite.
2. Have a glass of water upon rising. It revs up the metabolism and gets the digestive system primed; alerting your body food is to come. Squeeze some lemon in it if you wish!
3. Have healthy, real, easy to prepare food available. In a world with so many highly processed, heavily sugar and fat laden foods that are there for the taking we should remember how easy it is to get truly nutritious foods in during the first meal of the day. Make a point to have fruits available, preferably fresh or frozen, and an assortment of your favorite go to breakfast favorites. These might include whole grains, eggs, and dairy or dairy substitutes.
4. This is the perfect meal to get a in a serving of fruit, especially if you do not snack between meals. To get that much-needed fiber, try to go for the whole fruit as opposed to the juice on most days and save small glasses of juice for once in a while occasions.
5. Try to get a good balance of protein, carbohydrates and fat. This will provide the energy you need to start the day and keep you full until lunch without weighing you down.
6. Think out of the breakfast box. In Japan breakfasts include soup, rice, fish, pickles, and seaweed. In China small amounts of meat and vegetables are eaten. Breakfast is not limited to foods like pancakes and waffles. A hearty vegetable soup with vine ripened sweet tomatoes as its base makes for a deeply soul satisfying morning meal. If eggs and toast are not your thing look to other foods you enjoy and balance them accordingly.
7. Experiment with how eating breakfast makes you feel. Try having oatmeal and berries one morning and pay attention to your energy, concentration and satiety levels. Another day have white bread toast and apple juice and do the same thing. You will find your health and moods drastically affected by making the right choices for you. (I bet you never do the white bread breakfast again either!)
8. Make breakfast an enjoyable experience, something you look forward to eating. This might mean a serene meal before the rest of your household gets up or a joyful meal shared with the family. Eating breakfast is a simple ritual that can enhance our lives if honored as such.
9. If it must be a breakfast on the go, stop at the grocery market and not the drive thru. There are so many healthy choices at the market including fruit, yogurt, cottage cheese, granola bars and, depending on the store, you can even get whole grain baked goods if there is a bakery there. There is nothing to recommend from a fast food breakfast, in my opinion, and I can’t think of a situation I would advise making that your choice.
10. Get adventurous! If breakfast means corn flakes to you try a mango smoothie instead. If oatmeal makes you feel heavy and sluggish try a spinach and egg muffin. Try having breakfast in your pajamas one day and fully dressed the next. Light candles on the breakfast table or crank some peppy pop tunes. Consider starting a morning tradition of sharing what each person at the table is most looking forward to that day. The best way to reinforce good habits is to make them something you look forward to doing. You are not just making a meal; you are creating moments and memories.
Dining well is considered one of life’s greatest pleasures and it seems we reserve that joy for the evening meal and the occasional brunch. We can though welcome breakfast to our lives with open arms and a smile…like greeting a new friend who comes bearing a special gift. When friends stop by we feed them. Why not be your own best friend and treat yourself to the gift of a healthy balanced breakfast every morning.
Thoughts to ponder: Did you have breakfast? Do you notice a difference on the days that you do? Do you sabotage your diet by skipping that meal?
I have always eaten breakfast. I, in fact, got my best friend to begin eating it as well. One issue I have is that it is usually devoid of protein……generally carbs and fruit. I am working on changing that, because I think that will definitely impact my weight loss. I might have to look outside the “breakfast box” as I am not a giant fan of eggs. Love your tips! You know you rock, right? Hugs, CC!
Try smoothies! You can have your fruit spiked with some protein powder and milk or nut milk. I love them and they are one of my go to breakfasts.