You’ve probably heard that “breakfast is the most important meal of the day.” There are many reasons why breakfast is important. Studies have shown that people who don’t eat breakfast tend to become less efficient at work and other tasks throughout the day. People who skip breakfast also tend to eat more throughout the day, which can lead to weight gain. On the other hand, those who do eat breakfast show increased performance and have greater energy. Eating breakfast can affect how your body metabolizes glucose for the entire day, making your body more efficient at regulating your blood sugar. But it’s not just eating breakfast that’s important. It’s eating the right breakfast. Here are a few tips for eating a healthy breakfast that will help you start your day with more energy:
- AVOID SUGARY CEREALS: Breakfast cereal is a common morning meal. It’s quick and easy and requires little effort or planning. However, many breakfast cereals are loaded with added sugar. Too much added sugar in a diet leads to weight gain and can result in a number of other health problems as well. Added sugar also leads to a “sugar crash” that can cause you looking for a boost in the afternoon. Before choosing a cereal, read the ingredients list and check out the nutrition label. You might be shocked at how many seemingly “healthy” breakfast cereals contain high amounts of sugar. Stay away from them.
- AVOID FAST FOOD: Fast food breakfasts are another type of food to avoid. These foods are typically filled with salt and sugar and contain a high number of calories. Most people know that starting the day with a doughnut isn’t a healthy choice, but did you know that many bagels and muffins have more calories and, in some cases, contain more added sugar than a doughnut? Avoid these whenever possible and make breakfast at home instead.
- CUT DOWN ON PREP TIME: If you’re avoiding many cereals and fast food breakfasts, you might worry that you won’t have time to prepare and eat breakfast. The good news is that there are many things that you can do to cut down on prep time. One thing that you can do is cut and chop ingredients in advance. For example, if you’re planning on having a cup of sliced fruit as a part of your breakfast, chop the fruit in advance when you have some extra time. The same goes for any vegetables that you may be planning to add to an omelet, for example. By taking the time to prepare parts of your breakfast in advance, you can reduce the time it takes to make in the morning. Even washing fruit or taking the breakfast items out of your fridge or cabinet the night before can help.
- HAVE A PLAN: It also helps to have a plan. Rather than eating whatever you can find for breakfast, plan out your meal in advance. Not only will this help you cut down on prep time, but it will also ensure that you always have something healthy to eat. This will prevent you from heading out for a muffin or a bagel on the way to work.
- GET SOME PROTEIN: Protein provides energy and keeps you feeling full so that you’re less likely to overeat during the day. However, many popular breakfasts are high in carbohydrates and low in protein. Eggs, meat, quinoa, whole grains, milk, yogurt, nuts, steel cut oats and a number of other foods contain good amounts of protein. Try to include at least one of these foods in your breakfast. You’ll have more energy and feel better throughout the day if you include protein in your morning meal.
Need help with improving your diet and/or increasing your energy levels? Don’t hesitate to give us a call. Remember, at Physiomed…Healthier Starts Here.