You wake up in the morning and have a million things to do before getting out the door and heading off on your day. So you grab a cup of coffee but skip breakfast.
Do not skip breakfast. It really is bad for you! You didn’t need me to tell you this. You already know that breakfast is the most important meal of the day. You have heard it a million times.
How about a protein carbohydrate combination food like milk, some whole grain cereal and fruit? Some people prefer protein rich food for breakfast such as eggs or peanut butter. That is fine as long as you remember that your total amount of protein foods for the day is approximately 6-8 ounces depending on your age and sex.
Enjoy whole wheat toast with a smidge of butter or margarine, ½ cup of thawed frozen strawberries mixed into ¾ cup of plain yogurt. For a meal on the go grab a whole wheat English Muffin (70g) with 1 TBSP of almond butter and a sliced banana. Here is a quick smoothie recipe. Add 1 cup of skim milk to a blender and then mix in ½ cup of frozen mixed fruit. That’s it! Drink your smoothie with 60g of whole grain crackers (look on the label to determine how many crackers equal 60g). Wrap a 70g tortilla around 1 scrambled egg, 1 ounce of skim milk mozzarella, ½ cup of red peppers and 1 tablespoon of salsa.
Am I making you hungry yet? I am making myself hungry. Here is my favorite breakfast ½ cup of high fiber cereal like All Bran mixed with ½ cup of low fat granola, a cup of skim milk and ½ cup thawed frozen blueberries. Those are some quick ideas off the top of my head.
Simply put, it is important to eat breakfast to literally break the fast. Your body needs energy to function. One of the consequences of meal skipping is your metabolism can slow down. Your body cannot effectively burn calories if you do not feed it. It seems counterintuitive but it is true.
What if the idea of eating in the morning makes you want to barf? That is actually a pretty common problem. The only thing you can really do is work through it. It could take months before you eat a balanced breakfast. So, start slowly with 1 slice of whole wheat toast as that usually stays down. When your body gets comfortable with that add another slice and stay with it until you can add about 2 ounces of cheese to the toast. It may take a while but eventually you will be able to add a fruit.
How about the coffee? Nobody says you have to skip the coffee. Just don't skip breakfast!