You may have heard that breakfast is the most important meal of the day, and I would have to say I agree! No matter how old you are having breakfast is a great way to kick start your day. It provides you with the energy you need and fuels your body for the day ahead.
Benefits of a healthy breakfast:
Improved focus and concentration (especially important for children and youth in school)
Helpful for weight control and loss
May protect your heart
May act as a blood sugar regulator
Kick starts your metabolism
Plus so much more!
Recent research from Madrid Spain (Uzhova et al., 2017) found that those who consume less than 5% of their total calories each day from breakfast had double the risk of developing atherosclerosis (the hardening and narrowing of arteries, which can lead to heart disease), compared to those who ate high-energy breakfasts daily. A high energy breakfast was defined as meals that contained a good source of protein along with fruits and whole grains.
To read more, click here!
Tips to help you add breakfast to your day:
1) Plan ahead: include breakfast options on your grocery list so you have everything you need to make something quick you enjoy. Do you need sliced bread, oats, nut butter, frozen berries, eggs, veggies? Think ahead and plan for it.
2) Prep the night before: this might mean prepping your breakfast for the next day (i.e., overnight oats) or it might mean prepping your lunch and work bag the evening before. Having your stuff ready to go in the morning saves you time and can allow you to enjoy a quick breakfast before hitting the road.
3) If you know there is no way to eat at home...perhaps try something you can have on the go (i.e., banana and peanut butter roll up with a whole wheat tortilla, healthy breakfast cookies, or a smoothie/shake). Or perhaps you have time to eat once your at work, if that's the case stock up on some items you can leave at work to ensure you have a healthy balanced breakfast or pack it the evening before.
Bottom line: make time for breakfast, no matter where you have it (at home, in your car, or at work).
Include a good source of protein in your breakfast. Researchers from McGill University found that older adults who spread their protein intake throughout the day had greater muscle strength compared to those who saved their protein for meals later in the day. To read more, click here.
Bottom line: include protein in your breakfast, it can help support your muscle strength as well as keep you feeling full and satisfied all morning long.
Boost your protein intake at breakfast by including:
1) 1 cup plant based milk (soy, almond, coconut etc.)
2) Incorporate plain Greek or Skyr yogurt
3) Incorporate hemp or chia seeds to your breakfasts
4) Have whole eggs or egg whites
5) Incorporate 1/4 cup nuts (almonds, walnuts)
6) Have nut butter
7) Choose whole grain items, like oats
8) Incorporate protein powder (for example, add it to your smoothie)
Need ideas? Click here to download 3 delicious, nutritious, and simple breakfast recipes to help get you started!
I hope you are feeling inspired to eat breakfast this morning!
Cheers to happy and healthy eating. :)
Until next time,
Eat Right Feel Right - Angela XO
1. Uzhova et al. (2017). The Importance of Breakfast in Atherosclerosis Disease. Journal of the American College of Cardiology. Retrieved from: http://www.onlinejacc.org/content/70/15/1833?sso=1&sso_redirect_count=2&access_token=
2. Leslie Beck (2017). Why distributing protein over three meals may keep muscles strong as we age. Special to The Globe and Mail. Retrieved from: https://beta.theglobeandmail.com/life/health-and-fitness/health/why-distributing-protein-over-three-meals-may-keep-muscles-strong-as-we-age/article36284893/?ref=http%3A%2F%2Fwww.theglobeandmail.com
3. Ana Sandoiu (2017). Atherosclerosis. Skipping breakfast may double risk. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/319611.php