To Eat or Not to Eat Breakfast?

According to the National Institutes of Health , almost a quarter of people living in the United States skip breakfast. Popular diet trends, such as intermittent fasting, claim to help people lose weight or boost their metabolism by reducing the window of time people eat. Those that do choose to fast or want to cut calories to lose weight often choose breakfast as the target meal to cut out. But does skipping breakfast really help an individual reach their health goals or does it do more harm than good? Most research supports the latter.

You might have heard breakfast hailed as “the most important meal of the day,” and there are reliable reasons this may be true. Breakfast plays an important role in our overall health and well-being. Numerous research studies support the many health benefits of including a nutrient-dense, balanced breakfast. Regularly eating a healthy breakfast is linked to:

• Better weight management and blood sugar control
• Lower cholesterol and blood pressure
• Improved mood
• Increased energy and cognition
• Supporting an active lifestyle

A balanced breakfast ideally includes 250-450 calories, 20-30 grams protein and 5-10 grams fiber.

Weight Management
Starting the day with a nutritious, balanced breakfast may be a sustainable strategy to obtaining and maintaining a healthy weight. A review of multiple studies evaluated the effects breakfast might have on weight management and found it has a positive effect on appetite control and satiety. One of the studies reviewed showed participants who ate breakfast had reduced hunger and increased feelings of fullness compared to those who skipped. Reduced hunger may help prevent overconsumption later in the day which could hinder weight loss goals.

It’s important to keep in mind that what is included in breakfast matters. The review showed breakfasts high in protein (more than or equal to 30 g protein) and calories (more than or equal to 400 calories) resulted in more satiety.

An example of a breakfast that supports weight loss is a Garden Scrambled Eggs Breakfast Burrito. Watch the Garden Scrambled Eggs recipe video , and for additional protein and healthy fats fold the eggs into a whole wheat tortilla with avocado and cheese.

Garden Scrambled Eggs Breakfast Burrito
Ingredients:

• 1/8 green pepper, diced
• 1/8 onion, diced
• 2 fresh mushrooms, diced
• 2 egg whites
• 1 egg yolk
• 1/4 cup low-fat cottage cheese
• 1 whole wheat tortilla
• 1/2 sliced avocado
• 1 slice low-fat cheddar cheese

Directions:

1. Place the first three ingredients in a microwave-safe container, cover and microwave on medium setting until vegetables are tender.
2. Whip eggs and cottage cheese.
3. Scramble eggs in skillet with cooked vegetables until done.
4. Fold eggs into whole wheat tortilla with sliced avocado and cheese.

Nutrient Analysis:
Calories: 525
Protein: 30 g
Total fat: 21 g
Saturated fat: 5 g
Cholesterol: 228 mg
Fiber: 15 g
Sodium: 236 mg

Good Source of Daily Nutrients
Skipping breakfast also means skipping an opportunity to get valuable nutrients such as vitamins, minerals and fiber. Breakfast meals that include fruits, vegetables, lean proteins or high-fiber cereals and grains are excellent sources of nutrients. Those skipping breakfast have a reduction in their overall nutritional intake then those who eat breakfast regularly.This can increase your risk of nutrient deficiencies, especially in calcium and vitamin D. The studies also show those who skip breakfast have an increased intake of saturated fat and added sugars which are associated with poor health outcomes. Foods that can be included at breakfast to boost nutrient content include:

• High-fiber berries, pears and bananas
• Low-sugar cereals such as Total Cereal™ or All Bran Buds®
• Low-fat dairy
• Nuts (Brazil nuts, walnuts, peanuts, almonds)
• Seeds (pumpkin seeds, flax seeds)
• Avocado
• Soymilk
• Berries
• Bananas

Watch this Avocado Toast recipe for a quick, easy and healthy breakfast. Pair it with berries and low-fat Greek yogurt for a nutrient-dense meal.

Avocado Toast with a Side of Berries and Yogurt
Ingredients:

• 1 slice Dave’s Killer Bread® (21 whole grain), toasted
• 1/4 fresh avocado or 2.5 oz. chunky guacamole
• 2 cooked egg whites
• 1 Tbsp. chia seeds
• Salt and pepper to taste (optional)
• Drizzle of olive oil (optional)
• 1 cup berries
• 1 cup Chobani® original non-fat Greek yogurt

Directions:

1. Toast bread until brown.
2. In a small skillet, cook egg whites until done.
3. Spread avocado slices or guacamole on toast, then sprinkle chia seeds on top.
4. Top with egg whites and season with salt and pepper to taste.
5. Consume with a side of berries and Chobani® original non-fat Greek yogurt for a nutritious meal.

Nutrient Analysis:
Calories: 437
Fiber: 16 g
Fat: 11g
Protein: 40 g
Saturated Fat: 1 g
Sodium: 643 mg
Cholesterol: 13 mg
Carbohydrates: 43 g

Better Blood Sugar Control
Those with diabetes or who are at risk of developing diabetes benefit greatly from following a consistent eating pattern that includes a balanced, healthy breakfast. For better blood sugar control, a good rule of thumb is to “never eat a lonely carb.” Instead, always pair carbohydrates with protein and healthy fats. Doing so will set you up for less blood sugar fluctuations throughout the day, and, therefore, better blood sugar and insulin control.

A Yogurt Parfait is a breakfast that supports better blood sugar control.

Yogurt Parfait
Ingredients:

• 1 5.3 oz. Chobani® Greek yogurt (0% fat)
• 1/4 cup Kashi® Go Lean Crunch
• 1 Tbsp. sliced almonds
• 1 Tbsp. chia seeds
• 1/2 cup fresh blackberries
• 1/2 cup fresh blueberries

Directions:

1. Layer ingredients in a bowl.
2. Chill or serve immediately.

Nutrient Analysis:
Calories: 352
Fat: 11 g
Saturated Fat: 1 g
Carbohydrates: 44 g
Sodium: 76 mg
Fiber: 12 g
Protein: 23 g
Calcium: 260 mg

Improved Cognition, Mood and Energy Levels
Breakfast can provide essential nutrients that promote cognitive function, mood, alertness and sustained energy for performance. Carbohydrates serve as the brain’s primary source of energy. It’s important the brain gets a steady supply of energy to support memory, cognitive function and problem-solving abilities. For this reason, kids who eat breakfast tend to perform better at school. The recommended carbohydrate intake for healthy individuals is 45%-65% of total daily calories. For example, a person eating 2,000 calories per day should get 900-1300 calories or 225-325 grams of carbohydrates per day.

When choosing carbohydrates, ideally they should be high in fiber. Read the nutrition labels and look for the % Daily Value. Aim for carbohydrates containing 20% or more of your daily fiber intake and 10% or less of added sugars. Whole grains, fruits and vegetables are good carbohydrate choices.

As for improving mood, a study shows certain foods high in tryptophan increase the production of serotonin, a neurotransmitter that makes you feel happier and relaxed. Examples of good sources of tryptophan are high-protein foods such as:

• Chicken
• Milk
• Eggs
• Soybeans
• Walnuts
• Peanuts
• Tofu
• Fish

A standard serving of 3.5 ounces of these foods provides 300-500 mg of tryptophan. The recommended daily allowance for tryptophan is 5 mg/kg of body weight for adults 19 years or older. There is no established upper limit and the dosage required for mood enhancement needs further study. Some studies have reported side effects from consumption of tryptophan supplements such as nausea or headaches. It is not clear though how much tryptophan leads to these negative effects and side effects were associated with supplementation of tryptophan, not natural food sources. Consider including protein and high-fiber carbs in your next breakfast to keep your brain fueled and potentially improve your mood.

An example of a breakfast that supports energy levels is this 90-second Energy-Boosting Oatmeal .

Energy Boosting Oatmeal
Ingredients:

• 1/2 cup McCann’s® Quick Cooking Irish Oatmeal
• 1 Tbsp. dried apricots, diced (or Craisins®)
• 1 Tbsp. roasted nuts (almonds, pecans, walnuts)
• 1 Tbsp. brown sugar (or 1/2 Tbsp. Brown Sugar Splenda®)
• 1/4 cup fresh apple, diced (omit if short on time or substitute banana, blueberries, etc.)
• 3/4 cup milk (skim, low-fat, soy, etc.)

Directions:

1. Place ingredients into a large cereal bowl.
2. Add diced apple and milk.
3. Stir and microwave for approximately 90 seconds.

Tip: Pre-measure oats, apricots, nuts and brown sugar into small individual baggies. This recipe is for one baggie. Duplicate ingredients for several baggies. Place the pre-measured baggies into a larger gallon-sized baggie. Store in the pantry until you are ready to use.

Nutrient Analysis:
Calories: 332
Sodium: 81 mg
Fat: 7 g
Fiber: 5 g
Saturated Fat: 0 g
Carbohydrates: 57 g
Protein: 11 g
Cholesterol: 4 g

Breakfast can be your most important meal of the day. Avoid skipping your breakfast and try some of these nutritious breakfast recipes from Cooper Clinic Nutrition. To schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist for more information and assistance with creating a healthy eating plan to help you achieve your goals, call 972.560.2655 or visit cooperclinicnutrition.com .

Article provided by Cooper Clinic Nutrition .