“Rising and dining could be the best way to start the day and prolong your life,” Salge Blake says.
We’ve all heard time and again that breakfast is the most important meal of the day, yet convincing the majority of us to make this meal top priority sometimes can seem like an impossible task. However, I am now a changed person overall; having breakfast is part of my daily routine now after some 20years not having it.
Some experts say the morning meal can benefit individuals in a multitude of ways, from jump-starting their metabolism to improving mood and lots more on the list.
• Metabolism and weight: Megan Moore, RD, LD, CDE, of Aramark at Baylor Regional Medical Center at Plano, Tex., says eating breakfast regularly is in the best interest of your clients because it kick-starts their metabolism. “During the night when we’re sleeping, our metabolic rate runs slowly and conservatively, but once we’re awake, our bodies need to speed up and break out of its fasting metabolic state,” she explains.
This metabolic boost can help clients avoid weight gain. “Breakfast isn’t a meal to skip when trying to keep metabolism healthy and if you’re trying to lose or maintain weight,” Gilbert says. “Your metabolism slows down as you sleep, so there’s nothing like a healthy breakfast to jump-start it for the day.”
Moore says the National Health and Nutrition Examination Survey, which examined the diets of 4,218 adults, showed that breakfast eaters were more likely to have a BMI under 25.
Gail C. Frank, DrPH, RD, CHES, a professor of nutrition and nutritional epidemiologist at California State University Long Beach, agrees and refers to National Weight Control Registry data, which she says clearly show breakfast as a major reason individuals lose and maintain weight.
• Healthier diet: Research shows that people who eat breakfast more often also seem to have healthier diets overall, Moore adds. “There are many studies showing the relationship between breakfast eaters and a healthier nutritional intake,” she says. “People who eat breakfast are more likely to incorporate their recommended servings of vitamins and minerals each day and are less prone to overeat in the evening.”
Moore says cereal is one reason for this. “Specifically, those who eat cereal for breakfast tend to consume more vitamins and minerals per day,” she explains, referring to the fact many ready-to-eat cereals are fortified with additional vitamins. “Furthermore, we usually add milk and fruit to our cereal bowl as well, which increases the vitamins and minerals even more.”
“People who eat breakfast regularly get more vitamins, minerals, and other nutrients in their diets,” Gilbert says, “because there are wonderful food choices to include in this meal that are nutritionally dense, like fruit, whole grains, and lean proteins.”
• Fiber intake: Amy Hendel, R-PA, a physician assistant, host of Food Rescue, and a United Soybean Board Soy Connection expert, says breakfast can be the perfect vehicle for fiber, of which many Americans don’t get enough. “When you’re dealing with a populace that falls short of daily fiber requirements, recommending breakfast as a healthy habit and including berries, whole grains, vegetables or, in some cases, beans in a morning meal, you have a far better chance at achieving fiber goals,” she says.
To that end, Hendel likes to recommend clients add edamame or other bean varieties to omelets, egg scrambles, and breakfast wraps.
Gilbert also believes breakfast is a great time to include high-soluble fiber, but she advises clients against looking for this nutrient in cereals alone: “I tell clients to be aware that the amount of soluble fiber in one bowl of cereal often is less than 1 gram. To reap the benefits of lowering cholesterol, I recommend at least 3 grams of soluble fiber.”
Instead of the usual cold breakfast cereal, she recommends oatmeal and a cup of strawberries to reach this goal.
• Alertness and concentration: “Studies have found that eating breakfast may enhance memory, improve cognitive ability, and help increase attention span,” Salge Blake says.
Stabilized blood sugar could be the reason behind these benefits, according to Moore. “Because we’ve been fasting for eight to 12 hours, our blood sugar is low first thing in the morning, and low blood sugar results in lack of concentration, alertness, and energy,” she explains. “When a person’s blood glucose is low, they’ll feel lethargic, irritable, drowsy, restless and have difficulty thinking or recalling information,” adding that eating first thing in the morning can prevent these symptoms.
Gilbert adds that many nutrients are said to aid in brain development, memory retention, and concentration, so incorporating these into morning meals could achieve these results. Omega-3 fatty acids, a breakfast addition favorite of Gilbert’s, found in walnuts and chia seeds, is important for brain development.
“Some studies point to correlations between vitamins B and C and higher intelligence test performance,” Gilbert explains. “This makes sense, especially since vitamin C is required to make brain neurotransmitters. So berries, oranges, and grapefruit are all great breakfast sides. In addition, choline is a vital vitaminlike substance that’s important for the creation of memory cells. This can be found in egg yolks and nuts. Protein helps us to stay focused, so it’s also an important part of breakfast. Many nutrient-filled breakfasts are available that contain these important nutrients.”
• Mood: A better breakfast also can make for a better mood, Salge Blake says. “Research suggests that eating breakfast, specifically carbohydrate-rich cereals, can improve your mood. Eating in the morning after a night’s slumber will provide glucose to your starved brain,” she says, adding that most people “are also likely to be happier and less grouchy when [they] aren’t distracted by hunger pangs.”
Weekly Breakfast Meal Plan Suggestions:
• Monday: Frozen whole grain waffle, toasted and topped with low-fat cottage cheese and sliced fresh strawberries; 4 oz orange juice
• Tuesday: 4 oz peach Greek yogurt with 1 T chopped walnuts mixed in; hot tea
• Wednesday: Old-fashioned oats (prepared as directed) with diced fresh fruit and sliced almonds; 8 oz low-fat milk
• Thursday: Smoothie, prepared using skim milk, frozen berries, vanilla protein powder, and ice
• Friday: 1 cup high-fiber cereal with diced bananas and skim milk; coffee
• Saturday: Egg white and turkey sausage breakfast burrito with whole wheat tortilla, topped with fresh salsa; 4 oz orange juice
• Sunday: 1 whole egg plus 2 egg whites, scrambled with diced peppers and tomatoes; 2 slices whole grain toast topped with 100% fruit jam; 8 oz low-fat milk.
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