Breakfast may be the most important meal of the day, and it might also be the most skipped meal of the day as well. Whether you’re a student in middle school, high school, or college or a parent who is constantly on the go, there often just isn’t enough time for breakfast. As a college student, I feel that breakfast is what gets my day going. I am much more alert and attentive in class if I get up and eat in the morning before running out the door.
Breakfast has been associated with body mass index (BMI). In a peer reviewed article published in the Journal of the American Dietetics Association, breakfast consumers were reported to have lower body mass indexes compared to those who do not regularly eat breakfast. The ratios of subjects in the study to have a BMI greater than 25 was lower for those who consumed breakfast. This is significant, because a body mass index of over 25 is what is considered overweight and at risk for obesity. Breakfast consumers have lower risk for obesity for many reasons. First, skipping breakfast usually means that you will eat more calories later in the day to compensate. Second, breakfast eaters usually get more vitamins and minerals. Finally, those who eat breakfast are often in better condition to go and perform physical activity. All of these factors contribute to a healthier lifestyle for those consumers who eat a nutritious breakfast.
Breakfast is not only beneficial for the nutritional health of your body. It can help you mentally as well. It has been shown that breakfast can improve concentration and performance in academics and in the workplace too. People who eat breakfast before class or work are often more energized. Eating in the morning could give you just the boost you need to make it through the long afternoon hours of the day. Breakfast has also been linked to better moods in consumers. Giving your brain nutrients in the morning after having fasted all night is just what it needs to function more properly throughout the day.
Not only is it important to just eat breakfast, it is also crucial to have a healthy one that is full of nutritious foods that will kick start your day. Many people may say they eat breakfast, but what they consider to be breakfast is a doughnut or granola bar full of processed chemicals and added sugars. Try choosing foods that have some protein and fiber in them. Eating these types of foods will increase satiety and keep you full longer. This will reduce snacking throughout the day. Some examples of breakfasts that would be nutritious and delicious are: an omelet loaded with fresh vegetables and spinach instead of cheese, some whole wheat toast with peanut butter and banana, low-fat yogurt with fresh berries, or some eggs over-easy with whole wheat toast. These are just a few options as there are plenty of healthy recipes that can brighten up your morning and give you a great start to your day!
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Song WO, Chun OK, Obayashi S, Cho S, Chung CE. Is consumption of breakfast associated with body mass index in US adults? J Am Diet Assoc. 2005;105:1373-1382.