If you are one of the millions of Americans who regularly skips breakfast, you should think again -- breakfast is important if you want to have a productive day.
Here's why breakfast is so important, according to John Ivy, professor with the University of Texas at Austin. Eating breakfast helps with brain function, attention span, concentration and memory. Eating breakfast also can reduce irritability, restlessness and tiredness. It immediately raises the body's energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen stores. Breakfast immediately lowers the blood level of the stress hormone cortisol, which peaks during the early morning hours. We generally think of sleep as a non-stressful period. From a psychological viewpoint this is generally true. Physiologically, however, it is quite the opposite. Even though our metabolic needs decrease significantly while we are sleeping, the body still needs to maintain critical physiological and metabolic functions required to support life as well as those which foster daily recovery, tissue repair and growth and development. When we first go to sleep, blood glucose and liver glycogen are sufficient to support the energy requirements of the body. However, by the early morning hours, liver glycogen stores start to be depleted and blood glucose, insulin and growth hormone levels decline. To prevent a drop in blood glucose, blood cortisol starts to rise and peaks just before waking up. To lower blood cortisol levels requires nutrient intervention.
If you skip breakfast hoping to lose weight, you may be sabotaging your goals. By starting the day with a balanced meal, research has shown you are less likely to overeat later in the day.
Love scrambled eggs? Serve with turkey bacon, fruit and whole-grain toast. Make them quickly by spraying a mug, beating an egg and popping them in the microwave for 1 minute.
Rather have whole-grain waffles? If you have a waffle iron, try a whole-grain waffle mix from the grocery store for a special treat. Serve topped with fresh fruit. Or make them the night before and pop them in the toaster the next morning.
If you're a sandwich lover, choose a whole-grain English muffin. Toast it and add low-fat cheese and sliced deli ham. Warm the sandwich in the microwave to melt the cheese. Grab a piece of fruit for a complete breakfast.
Prefer a breakfast taco? Scramble and cook one egg (or two egg whites) in the microwave. Serve eggs, salsa and low-fat cheese in corn tortillas.
If your go-to is cereal, give it an upgrade. Cut up fresh fruit and add to an unsweetened breakfast cereal.
Make your own yogurt parfait by layering higher protein Greek yogurt with fresh or frozen fruit and granola.
Overnight oatmeal or instant oatmeal is another option - look for varieties of instant oatmeal without added sugar and add boiling water or skim milk. For overnight oatmeal, use traditional or steel cut oats with skim milk and add desired flavorings, nuts and fruit. Make it the night before in a Mason jar, and eat it hot or cold the next morning.
If you're short on time, make a peanut butter sandwich on whole wheat bread and pair it with a banana.
RECIPE
Here's a healthier breakfast casserole that can be made on the weekend and enjoyed all week. It's from Eating Well magazine. It is made lighter primarily by losing a few egg yolks and using nonfat milk. Because Gruyere cheese has a delicious, nutty aroma and flavor, less can be used and still have a big impact. To finish the makeover, fiber-rich, whole-grain bread was used instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.
Ham and Cheese Breakfast Casserole
4 large eggs
4 large egg whites
1 cup nonfat milk
2 tablespoons Dijon mustard
1 teaspoon minced fresh rosemary
1/4 teaspoon freshly ground pepper
5 cups chopped spinach, wilted (see Tip)
4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes
1 cup diced ham steak, (5 ounces)
1/2 cup chopped jarred roasted red peppers
3/4 cup shredded Gruyere, or Swiss cheese
Preheat oven to 375. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray. Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving. Make Ahead Tip: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3. Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe. Serves 6 (serving size: 1 piece).
Per serving: 286 calories, 23 g protein, 23 g carbohydrate, 10 g fat, 150 mg cholesterol, 4 g fiber; 845 mg sodium.
