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Why Breakfast Is Still the Most Important Meal of the Day
Tasty fruits, hearty whole grains and filling proteins are the way to start the day.
Skipping breakfast may be tempting, whether you’re trying save calories or just too busy dashing out the door to stop for a bowl of cereal. And plenty of us skip the morning meal — more than half of American adults, according to one study. But that, nutritionists agree, is a mistake. Want to know what a healthy breakfast can do? Read on.
Jump-starts your metabolism. Breakfast restores glycogen levels, which deplete while you sleep, and gives you the energy to be active throughout the day. Research shows that not having breakfast correlates with decreased physical activity — which means you’re not going to feel ready for that trip to the gym.
Makes you feel upbeat. Studies show that people who eat breakfast tend to be in better moods because “breakfast stabilizes blood sugar levels, which helps to regulate energy and mood,” says nutritionist Dana James.
Controls cravings all day. A healthy breakfast that includes protein, such as eggs or plain yogurt, will help banish late afternoon trips to the vending machine. “What you eat for breakfast dictates how you feel at 3 p.m.,” James says. The bonus: “Protein burns 30% more calories than a carbohydrate-based breakfast such as a sugary cereal,” she says.
Improves cognitive function, memory and creativity. Breakfast ramps up “everything that’s related to brain function,” James says, a claim that’s supported by research done with children — which is another reason you should be making sure your little ones eat well before they head to school. “But that translates to adults too,” James says. When you’re rushing to the morning meeting, grab a Slim Fast Meal Bar; you’ll be better able to stay on track at work if you eat a morning meal.
Prevents weight gain. People who skip breakfast have a 4.5 times greater chance of becoming obese than those who eat breakfast, according to a recent study. Breakfast abstainers may think they’re cutting calories, but they may end up eating more later in the day. In addition, fasting (what you’re doing when you skip this aptly named meal) can stimulate insulin production, sending your body into fat-storage mode. “It’s the hormonal response that triggers your ability to lose weight,” James says.
Helps avoid other health problems. According to a study, people who ate breakfast were half as likely to have issues with blood sugar, which may increase the risk of diabetes and high cholesterol, both of which can contribute to heart disease.
Helps you make healthy choices all day. People who have breakfast regularly tend to eat a healthier diet generally. Once you’ve skipped breakfast, you’re more likely to bypass your daily quota of fruits and vegetables too. Research shows skipping breakfast may lure your brain into craving fattening foods: When subjects who missed breakfast looked at high-calorie foods, the reward center of their brain became more active than when they looked at low-calorie choices. Breakfast eaters didn’t show that difference.
Of course, these benefits hold true only for healthy, complete breakfasts. “A cup of coffee,” James says, “is not a meal.” So pass on those doughnuts and pastries. James recommends omelets, frittatas, hard-boiled eggs, fruit and plain yogurt and whey-protein shakes for a smart kick-start to your day.
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