Corporate Fitness and Active Aging

Start Your Day Off Right with a High-Nutrition Breakfast

ThinkstockPhotos-dv2014027.jpgIf it’s the most important meal of the day, why do about 31 million people or 10% of the population still skip breakfast? Here are the top three reasons people give for skipping breakfast and how you can overcome those excuses to make eating a high nutrition breakfast be a part of your daily routine.

  • I’m just not hungry in the morning. You should wake up in the morning and be hungry. Your body has gone at least 8 hours without food, so it should be ready for some fuel. If not, take a look at your before-bedtime habits and check to see whether you are constantly having snacks like chips and ice cream late into the evening. If so, this can affect your hunger levels in the morning. Don’t go to bed hungry, but instead choose a reasonable snack around 100–150 calories like Greek yogurt or an apple with 1 Tbsp of peanut butter.
  • I don’t have time for breakfast. If you would rather hit the snooze button a few more times than prepare breakfast for yourself, you might find yourself without enough time to eat in the morning. The key is to aim for three food groups at a meal, so even if you grab a turkey sandwich and a banana as you run out the door, you are still starting your day right. The key is to combine some protein and whole grains to help give you energy and keep you full. Breakfast is also a great time to get in a dairy or fruit serving too! If time is an issue, use this recipe for Breakfast Egg Muffins to prepare breakfast for the whole week. Add an egg to an English muffin and grab a glass of milk or piece of fruit to go with it and you are set!
  • I want to save my calories for later in the day. Some people think if they skip breakfast it will help with their weight-loss efforts or it gives them more calories to consume at lunch and dinner. Unfortunately, this is not the case. A recent study compared two groups: one ate more for breakfast and the other ate more at dinner, with both consuming the same amount of calories. The breakfast group lost more weight and inches than the dinner group. Typically people who skip breakfast overcompensate the rest of the day by eating more calories than if they had started their day with a balanced meal.

Whatever your reason for skipping breakfast is, try to break that habit and start eating something every day for better nutrition all day. Start small with a glass of 100% juice or a piece of fruit and then work up to a balanced meal between 400 and 500 calories and at including least three food groups.

Benefits of meeting with a nutrition coach >

Topics: nutrition weight loss breakfast snacks

The Importance of Breakfast for Employee Health

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

breakfast, healthy startIt’s okay to eat breakfast food for dinner, but is it okay to eat non-breakfast foods in the morning? I don’t think it matters what you eat, as long as you eat something healthy to get the body and brain ready to start your day. Breakfast is the most skipped meal of the day, but the most important!

Skipping Breakfast Makes You Gain Weight

Eating breakfast helps to control weight gain. Some people skip breakfast thinking it’s going to help them lose weight, but it could cause you to overeat later in the day. It is very important to at least eat some low-fat yogurt and fruit in the morning to get your metabolism started. Breakfast will also help you to concentrate better at work and help with memory.

Make Time for Breakfast

Another reason people skip breakfast is that they don’t have enough time in the morning. It’s better to get out of bed and have five extra minutes to eat breakfast than hitting the snooze button. Make something quick (for example, a piece of wheat toast with peanut butter) you can eat on the way out the door. Or, pack a few things for breakfast the night before to have it ready to go in the morning.

Try to avoid eating such a large dinner that you’re not hungry in the morning. Eating an earlier dinner and avoiding late-night snacks will help to increase your appetite in the mornings, and help to prevent weight gain. We all know preventing weight gain also protects you from heart disease and other health issues. So try it tomorrow morning: Eat a healthy breakfast to start your day!

Topics: employee health nutrition breakfast weight management