“I’ll take a large Vanilla Bean Coolatta.” Sound familiar? Add a sausage, egg & cheese on a croissant - total for the morning, a whopping 1640 calories! This exceeds the average number of calories an adult woman needs in a day, and the average man is having more than 90% of his calories… before 9 am. On the opposite end of the spectrum are the breakfast skippers. Starving by lunch or dinner, you eat enough food for three people.
Rethink how you start the day. Breakfast is a time to break the fast you just went through while sleeping. It is strongly recommended that this fast be broken within 2 hours of waking. But the question remains- is it necessary? By having something to eat after fasting, you establish the foundation for the day. The breaking of the fast has been linked to weight & appetite control, lower risk of heart disease,
better blood sugars, improved cognitive abilities, increased energy and higher intake of vitamins & minerals.
A good breakfast has two-three different food groups, protein, and is about 375 calories for a woman and 450 calories for a man. Choose foods you enjoy; it does not have to be “breakfasty”. Some healthy breakfasts:
One slice whole wheat toast with 1 tbsp. natural peanut butter with a fruit sliced up on top
A six-ounce Greek low-fat yogurt with ¾ cup of blueberries
One Protein Bar with an apple with 2 low-fat mozzarella cheese sticks
Steel cut oats (1/3 cup dry cooked in water) with ½ cup cut strawberries and 2 tbsp. almonds
Four egg white omelet cooked with ¼ cup shredded cheddar cheese and 1 cup diced veggies and one slice whole wheat toast
A sandwich- 2 slices of whole wheat bread with 2 slices of low sodium turkey deli with tomato slices and baby spinach, drizzled with 2 tbsp. balsamic vinaigrette
If you are interested in starting the day in the best frame of mind, a treasure chest of nutrients, and energy, then having a breakfast is key. Keep in mind that what foods you choose to put on your plate and how much you serve up, makes a big difference in how you tackle the day. Choose wisely and you will be prepared for whatever comes your way.
Jennifer Giffune, R.D.N. is a freelance author, professional speaker, and nutrition counselor. Are you ready to make a change? Jennifer sees clients for nutrition counseling in Westfield and on-line. To make an appointment with Jennifer, call (413) 579-5450 or email her at jen@jenthedietitian.com.