Who knows About Breakfast?
Why people skip breakfast?
If you want to start an energetic day, you must eat a nourishing breakfast. Maybe an appetizing breakfast may not be on your table!
Wake up late for work, rush things… all are reasons for skipping breakfast. As a result, day by day you lose appetite. This also results in the lack of appetite problem!
Nevertheless, many evidence support the idea that breakfast is the most important meal of the day.
Breakfast benefits
Studies show that regular consumption of breakfast can:
- Improve performance
- Minimize spontaneous snacking and over eating at other meals
- Essential nutrients that are rarely replenished by other meals are recovered properly
- Reduce risk of obesity, cholesterol and insulin resistance
Some people think that skipping breakfast saves calories, because they think that they spare some calories for other meals. Well, studies show that breakfast eaters as well as skippers consume nearly the same amount of total daily calories. Let’s ask ourselves a question. Does anyone notice that people who are more likely to be obese are the breakfast skippers and not its eaters!
What to eat for breakfast?
We should think about the breakfast meal as the most important meal of the day.
Forget the doughnuts, and small pizzas, Arabic bread etc…
It’s the perfect opportunity to start accumulating the 5 servings of fruits, vegetables, and the 3 servings of whole grain that is recommended for optimal health. It s like we are filling the bonus points!
In addition, the National Academy of Sciences recommends that adults consume 21 to 38 grams of fiber per day. This is a big challenge for those people who skip breakfast or go for low fiber breakfast options. High fiber foods aid by creating a feeling of fullness. Adding some quality protein like, low fat dairy products, egg, or egg substitute can also aid in suppressing hunger.
What s the advantage of breakfast?
We have a big variety for breakfast, so don’t be afraid to add some good powerful foods that you really desire. If you are always late at work, due to busy lifestyle, here are some breakfast tips that took around 7min to prepare:
- Wrap whole grain bread with some peanut butter, banana and serve with low-fat milk or soy milk.
- Mix a whole-grain cereal (at least 3 to 4 grams of fiber per serving) with dried fruit and nuts in a sealed bag, add on it some low-fat yogurt or low-fat milk.
- Mix instant whole grain oatmeal with dried fruit, nuts, cereal and a dash of sugar.
Always choose the whole grain food, check the ingredients list for bread, crackers, oats,etc.
More for breakfast:
- Salmon spread made with low-fat cream cheese, canned salmon, and your favorite herbs
- Foul with olive oil, onions and Roca
- Bean spread with lettuce, tomato, and cucumber slices
- Low-fat feta cheese or cottage cheese spread on a whole grain pita with a bit of olive oil
- Scrambled egg substitute or white egg, don’t go further than 2whole eggs per day.
I always hear “No appetite in the morning“
A lack of appetite is the result of a large meal on the night before.
Try to eat 3 hours before you sleep and start to routine yourself for breakfast by blending a smooth shake that contains some protein, good fats, 100% fruit juice and some oats for extra fibers.
So start to increase your appetite especially in the morning for a healthy way by fueling up with a nutritious breakfast.
AMER WAHOUD
Sports Nutritionist