The word breakfast describes exactly what it does: breaks a fast. After a good night’s rest, your body has gone eight to twelve hours without food or energy. Blood sugar, or glucose, which comes from the breakdown of food in the body, is your body’s main source of energy. Eating food provides your body with a fresh supply of blood glucose or energy. The brain in particular needs a fresh supply of glucose each day because that is its main source of energy. (The brain does not store glucose.) Eating breakfast is associated with being more productive and efficient in the morning hours. Breakfast eaters tend to experience better concentration, problem-solving ability, strength, and endurance. Your muscles also rely on a fresh supply of blood glucose for physical activity throughout the day.
If you’re worried that eating breakfast might make you gain weight, rest assured the opposite is true. Eating a good healthy breakfast can help regulate your appetite throughout the day. Breakfast can help you eat in moderation at lunch and dinner. Also, research indicates that a high-fiber, low-fat breakfast may make a major contribution to a total reduced fat intake for the day. If you have a hard time facing food first thing in the morning, start with eating a light breakfast, such as a piece of whole-grain toast or fruit. Then pack a breakfast or snack to take with you so you can eat once you do get hungry. Here are a few healthy suggestions:
- Cold cereal with fruit and skim milk
- Yogurt with fruit or low-fat granola cereal
- Peanut butter on a whole-wheat bagel and orange juice
- Bran muffin and a banana
- Instant oatmeal with raisins or berries
- Breakfast smoothie (blend fruit and skim milk)
- Hard-boiled egg and grapefruit juice
- Cottage cheese and peaches