Breakfast is often a point of contention among dieters and nutrition experts. Many people on both sides of the proverbial aisle — those for breakfast and those against — make well-reasoned arguments. However, some of the debate resides with the timing of breakfast and not the importance of the meal; in other words, it’s about definition.
Defining Breakfast To Realize Its Significance
If you separate the term into its two syllables, you get “break” and “fast,” meaning the point in which you stop fasting, meaning the first meal of the day. Whether you have that meal at 7:00 am or 12:00 pm doesn’t really matter because it still constitutes the first meal after fasting for several hours.
Breakfast as the first meal of your day will ideally occur within three hours of waking up. The reason the timing is critical is due to energy production. The mantra, “food is fuel,” is accurate. Filling your body with nutrient-dense and energy-boosting foods like fruits, vegetables, and proteins can help energize your mind and body for the day ahead. However, it is still necessary to pay attention to your body.
Breakfast and Individual Preference
While breakfast can contribute to morning and afternoon energy levels, it leads to stomach and digestive issues for some people. Diet is highly individual. Granted, guidelines provide a universal ideal of a healthy diet, but each person is unique.
Some people struggle with anxiety and digestive issues that negate the benefits of breakfast. Other people require the morning meal to thrive. Essentially, you need to talk to your doctor and weigh your options to find a healthy routine that works for you. Still, pay attention to your hunger cues.
Simple Breakfast for Busy Individuals
Breakfast does not have to be complicated. Here are five examples of power breakfast to get you through the mornings:
Cottage Cheese or Greek Yogurt
Both cottage cheese and Greek yogurt provide you with a healthy fat and protein combo. Eating this as breakfast is quick and easy, and if you add in some nuts, berries, or whole-grain cereal, you are sure to feel fuller longer.
Grains and Peanut Butter
If you’re in a rush, grab the jar of peanut butter and an English muffin, waffle, or slice of high-fiber toast. You’ll get a solid protein and fiber boost from this combination that can carry you through until lunch. You can also use avocado as a peanut butter alternative if you are allergic.
Good Old Fashioned Oat Meal
If you’ve got a microwave, you have a quick and healthy option for breakfast: oatmeal. Most instant oatmeal brands only require three minutes in the microwave. Once you pop it out of the oven, top it with some berries and walnuts for an added nutritional boost.
Omelets are a great way to mix in some morning vegetables. If you can’t sit at the table to eat, consider throwing the scramble into a wrap and take it on the road.
Shakes and Meal Replacements
If you don’t like to eat breakfast, consider drinking it. You can find hundreds of recipes online for breakfast shakes and smoothies, or you can go the easy route and buy a premade meal replacement shake.
While everyone is different, breakfast is an important meal and one that you should not skip, especially if you get hungry in the morning. How do you feel about breakfast? Do you have any breakfast tips or recipes? Leave a comment below.