Breakfast: Fuel for Your Day

Written by Baylee Mabe
Part of National Nutrition Month 2013

We have all heard that breakfast is the most important meal of the day…but why? A study done by the National Health and Nutrition Examination Survey focused on the effect breakfast has on calorie intake during the day and the participants’ body fat percentage. This study showed that people who skip breakfast actually have higher body fat and weigh more than those who eat breakfast regularly¹. Subjects who skipped breakfast consumed more calories at lunch and dinner than those who did eat breakfast in the morning.

It's easy to think that skipping meals can decrease the amount of calories you consume during the day, but the opposite is true. Eating breakfast is a great way to kick-start your metabolism for the day and leaves you satisfied for longer. If you don’t eat a good meal in the morning, you may be starving by lunch and overeat throughout the day.  Eating breakfast is a simple and easy way help manage your weight.

Some choices that will help you build a better breakfast: 

Picture by Baylee Mabe

Lean protein: Lean Canadian bacon, eggs, Greek yogurt
Whole Grains: Oatmeal, whole-grain toast or pancakes, whole grain cereal
Fruits: fresh apples, kiwi, bananas, grapefruits, etc. Canned fruits are a healthy option also!
Beverages: Coffee, low fat milk, 100% fruit juice







Adding some of these options into your diet will help you feel fuller longer, give you energy, and may even help you make healthier decisions throughout the day! Breakfast truly is the most important meal of the day.

References

Cho, S., Dietrich, M., Brown, C.J., Clark, C.A., Block G. (2003). The effect of breakfast type on total daily energy intake and body mass index: Results from the third national health and nutrition examination survey. Journal of the American College of Nutrition, 22, 296-306.

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