By the time most people get out of bed, they are running around getting ready for work and not thinking about eating breakfast. If you skip breakfast on a regular basis, it's not a good idea!! You may think you will lose weight but think again. Some potential problems include a slower metabolism as the body moves into starvation mode. Later in the day this may lead to a huge and unhealthy appetite that can lead to weight gain. Cognitive abilities can also suffer such as getting headaches, feeling fatigue and being less able to concentrate.
Breakfast should provide 25%-30% of the calories for the day. These calories should come from carbohydrates and fiber from fruits, vegetables and/or beans, as well as protein from dairy or plant-based varieties of milk (soy/almond) or yogurt as well as eggs or plant foods like beans and whole grains. Try to choose fruit over fruit juice because fruit contains more fiber and fewer calories but if juice is an easy energy source before your workout, go ahead and drink it. Keep a stash of easy breakfast backups like breakfast bars or nuts if you have no other choice but don't make that kind of meal a habit. Aim for a breakfast that provides energy and nutrients and that helps you feel full. Below are options for making healthy breakfast choices. Every day you eat breakfast you are building a life-long healthy habit. Good luck!!
Poor Choice Better Choice Best Choice
Doughnut/pastry muffin with extra fiber oatmeal or other hot cooked
grain cereal like Kashi w/
croissant breakfast/protein bar high-fiber, whole-grain cereal
w/milk (almond/soy) w/fruit
pancakes whole-grain pancakes, whole-grain pancakes topped
easy on the syrup w/unsweetened applesauce
white bagel whole-grain bagel whole-grain toast topped
w/avacado, peanut butter or
black coffee coffee w/milk and sugar fruit w/yogurt and coffee w/
milk or soymilk
sugary cereal w/milk high-fiber cereal w/added regular or egg-white omelet
fruit & nuts plus milk (soy) w/vegetables or beans