Breakfast: The Most Important Meal of the Day

They aren't lying when they say that breakfast is the most important meal of the day! When you skip breakfast you are missing out on some valuable nutrients to help start off your day. There are many good reasons to make sure you eat breakfast:

• It can help you include more vitamins and minerals into your daily intake.
• You will have better focus and concentration during your early morning classes.
• It has been shown to help with weight control as it can decrease hunger later in the day and help to avoid overeating.
• It helps to refuel your body and replenish the stores that provide your body with energy during the day.

Even if you are in a rush and feel that you don’t have to time for breakfast you can grab something on the go! Thinking ahead is one way to help you make healthy choices in the morning. Pack a healthy option in your backpack the night before (cereal bar, granola bar, dry cereal or a piece of fruit) or stop at Outtakes in the morning to grab a healthy on-the-go option. A smoothie made with fruit and low-fat yogurt can also be a great quick option.

If you have more time to sit down and eat breakfast here are some healthy options:

• Whole-grain cereal with low-fat milk and a piece of fruit. The best is a cereal that has at least 3 grams of fiber and 5 grams or less of sugar.
• Whole-grain bagel or waffle with peanut butter, a piece of fruit and some milk.
• Oatmeal (make it with milk to add more nutrients) with fruit or almonds.
• An omelet with vegetables added.
• Yogurt with low-fat granola and some fruit.
• Whole wheat crackers with cheese or peanut butter.

If you are skipping breakfast in the hopes of decreasing your calorie intake to meet a weight loss goal you may want to reconsider this strategy. When you begin to skip breakfast regularly you will be so hungry at lunchtime that you may over-eat and are more likely to make unhealthy choices. Eating three well-balanced meals a day will keep your body healthy as well as help keep you energized to make it through your busy schedule.

Resources:

1. Breakfast: How does it help weight control? Mayo Clinic. www.mayoclinic.com/health/food-and-nutrition/AN01119
2. Healthy breakfast: Quick, flexible options to grab at home. Mayo Clinic. www.mayoclinic.com/health/food-and-nutrition/NU00197