As it turns out… Breakfast is the most important meal of the day! More studies have shown that eating breakfast is one of the key behaviors for weight loss. A recent study in The Journal of Obesity Research found that 80% of successful weight loss maintainers eat breakfast seven days a week. The primary staple for most of these people was also found to be breakfast cereal. Nothing elaborate..just a healthy bowl of cereal.

Unfortunately, the number of people who skip breakfast in America has doubled over the past decade. The is largely due to our fast-paced lifestyles and the increasing demands of our jobs. We fail to realize that if you skip breakfast, you’re likely to concentrate less effectively, work or study less efficiently, feel irritable and short tempered, as well as falling short of energy by late morning. Not to mention that you may find yourself reaching for whatever high-fat, non-nutritious snack food you can get your hands on by the time 10am rolls around. Finding the time to stop and eat breakfast may be difficult for some people, but with proper planning it can be done.

The number one factor is having the right breakfast foods on hand. You must always have a few grab n’go foods available for the mornings you are in a hurry. For instance keeping whole grain bagels, low-fat muffins, cereal bars, yogurt, 8-10 oz cartons of skim or low-fat milk and easy grab fruit available. This allow you to grab a few items and eat them on the way or at the office as you settle into your day. Secondly, keep easy-prep foods on hand, such as dry cereal, quick cook oatmeal, bagels, toast, peanut butter and pre-chopped fruit. Third, remember that breakfast does not have to be traditional. A quick turkey sandwich or slice of lowfat pizza will also do the trick. Finally, if you can still find the excuse that you are simply not hungry in the morning, you may be eating too much or too late at dinner time. You should try to balance out your meals to provide a good flow of energy throughout the day, as well as stable blood sugar.

Here are a few easy nutritious breakfast ideas to try:

-Whole-grain bagel with a thin layer of lowfat cream cheese or peanut butter
-Whole grain toast with a thin layer of peanut butter
-Pita bread with hummus and sliced tomatoes
-A bowl of high fiber dry cereal with milk
-A bowl of quick cooking oatmeal topped with raisans and cinnamon
-A whole-wheat english muffin with a slice of lowfat cheese and lean ham or turkey
-A bagel sandwich with filling of your choice
-6-8 oz of light yogurt topped with a tbsp of toasted wheat-germ or low fat granola
-Fruit Smoothie made from a blend of yogurt, fruit and skim or soy milk
-Low fat bran muffin and a glass of skim milk (or a Latte made with skim milk)

If you have a little more time, try making a Garden Omelette with 1 egg plus 2-3 egg whites and your choice of chopped veggies or Breakfast burritos filled with egg , lean ground turkey and salsa. Your options are endless. Check out some of our breakfast recipes listed on the website.

Author: Kelli Hairston, RD, LD

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