You may have heard the saying, “breakfast is the most important meal of the day,” but research shows that is not necessarily true. In reality, breakfast eaters are more likely to practice a combination of health-promoting lifestyle behaviors, such as eating more nutrients, fiber, getting more exercise and drinking less alcohol compared with non-breakfast eaters. However, breaking the fast first thing in the morning isn’t for everyone. Here’s what you need to know.
Common Breakfast Myths, Debunked
Eating breakfast boosts your metabolism.
Actually, breakfast has no effect on calories burned during the day, meaning it does not “jumpstart” your metabolism. However, some may find that eating something first thing in the morning gets their digestion moving.
Skipping breakfast makes you eat more calories during the day.
Research has shown this is not the case. You may eat more at other meals, but not enough to make up for the morning meal you skipped.
Intermittent fasting has health benefits, including weight loss
Some people who practice “intermittent fasting,” by skipping breakfast and eating from lunch to dinner time, benefit from the decreased daily caloric intake. They experience weight loss and improved metabolic health. However, others who try this have experienced headaches, lack of concentration and drops in blood sugar. Remember, everyone is different.
Tips For A Healthy Breakfast
Whether you decide to eat breakfast or not, eating nutritious and balanced meals throughout the day is what matters more. Eat breakfast if you feel hungry. If not, wait until you do to eat your first meal.
If you love breakfast time, check out these tips:
Eat whole foods that do not even have a nutrition label, like fruits, vegetables or eggs.
Have a breakfast that is packed with a mix of nutrients to keep full and focused, including:
Fiber and carbohydrates from: whole grain breads, fruits and vegetables
If your breakfast is packaged, make sure the list of ingredients is short and you understand what the ingredients are. The less additives, such as added sugars, the better.
How much you eat for breakfast depends on your individual needs, your hunger level and how much you eat during the rest of the day. Work with a registered dietitian to find out what is best for you.
Most importantly, eat foods you enjoy!
Healthy Breakfast Recipes
Whether you have a few minutes or more time on the weekend, you can always fit in a nutritious breakfast. Below are a few of my favorite recipes for every occasion.
¼cupof milk of your choiceunsweetened vanilla almond milk adds delicious flavor
1egg
1/8teaspoonof salt
¼teaspoonof baking powder
Instructions
Preheat your waffle maker. Mix all of the ingredients in a bowl. Pour the batter into the waffle maker.
When cooked, serve immediately with pure maple syrup or fruit compote.
Any general advice posted on our blog, website, or application is intended for reference and educational purposes only and is not intended to replace or substitute for any professional medical advice, diagnosis, treatment, or other professional advice. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately qualified and licensed medical services provider.
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