Q: I’m trying to lose weight. Should I skip breakfast?
A: No! You should always aim to eat breakfast whether or not you’re trying to lose weight! Breakfast gives you the fuel to start your day off right. During the night, your body goes 8-12 hours without food, so breakfast replenishes dwindling blood sugar reserves. People who do not eat breakfast feel more tired, irritable and less focused.
Eating breakfast revs up your metabolism. When you don’t eat for long periods of time, your cells are hungry and your body naturally slows down your metabolism to store energy and burn only what’s absolutely necessary. If you want to lose weight, however, you want to speed up your metabolism. Another way to boost your metabolism is by exercising!
Evidence shows that eating breakfast can reduce food intake throughout the entire day. You’re more likely to snack on sweet and fatty foods and overload at lunchtime if you skimp on breakfast. In fact, people who miss this meal are more often overweight than breakfast eaters.
Additionally, research has shown that children and young adults who skip breakfast have a significantly lower intake of most vitamins and minerals when compared to those who consume breakfast.
Breakfast is arguably the easiest meal of the day to prepare, so even if you have to eat it on the run, that’s OK! Pack a small bag of trail mix or a piece of fruit to eat when you get to school or work.
Some quick & easy breakfast suggestions:
-1 cup whole grain cereal with skim milk, topped with sliced fruit
-Toasted whole grain English muffin with 1 Tbsp peanut butter
-1 packet instant oatmeal, made with skim milk or water
-Fruit and yogurt smoothie (Check out my recipe on TheHealthyDiet.com)
-1 ready-to-eat whole grain waffle, topped with 1 Tbsp jam or 1 tsp soft margarine
-1 egg, scrambled with chopped vegetables on a piece of whole wheat toast
-1 cup low- or non-fat yogurt mixed with berries
To drink, enjoy a cup of coffee, a glass of skim milk or half a cup of juice with your breakfast!