And if yes, why and what should we eat for breakfast?
After a whole night of fasting, breakfast serves as a means to supply “fuel” to the brain. Research show that daily breakfast eaters tended to gain less weight and have lower body mass index levels (an indicator of obesity risk) compared with those who had skipped breakfast. On the other hand people that skip breakfast are missing out on key nutrients, such as Vitamin D, Vitamin B12, and Vitamin A. Breakfast-skippers consume 40 percent more sweets, 55 percent more soft drinks, 45 percent fewer vegetables and 30 percent less fruit than people who eat breakfast.Children and teens who regularly have breakfast on a near-daily basis had 25% higher score in math, science and reading, meaning breakfast helps keep a clear and sharp brain at any age.
So, what kind of food should we eat for breakfast? Eating a healthy breakfast of any kind leads to more satiety and less overeating throughout the day, but these benefits were especially prominent among those who ate high-protein breakfast. Breakfast containing protein-rich foods help people stay satisfied longer, and therefore, be less prone to snacking on high carbohydrate snacks. This research was done comparing low-protein breakfast to a protein-rich breakfast.
Ideas for healthy breakfast:
- Eggs (one or two) with one slice of whole wheat bread (with no added sugar) and fruits
- Yogurt (plain/ high protein) with fresh fruit and low sugar granola
- Smoothie made with low fat milk and fresh fruit with a tablespoon of plain high protein yogurt or scoop of protein powder
- Low fat cheese with low carbohydrate tortilla and a cup of low fat milk
- Cereal (with no added sugar or food coloring) with low fat milk, fresh fruit and plain yogurt
- Omelet with vegetables and fruits
By Sabrina Hinkis, MS, Nutrition Scientist