“Breakfast is the most important meal of the day.” ~ 90 percent of mothers
The truth about breakfast
Yes, this writer took the easy way out using the quote. Usually, I’d feel bad about this fact – but it’s entirely true. Breakfast is THE most important meal of the day.
To eliminate subjectivity, however, we’re going to turn to our ole’ pals in white coats: the scientists!
(Okay, so scientists aren’t always right, but when there’s a consensus, there’s usually some pretty firm evidence for something!)
Let’s talk about what the studies show about the morning meal:
1. It’s Great for Overall Health
In a 16-year study conducted at Harvard University, researchers evaluated the risk of coronary heart disease (CHD) occurrence of nearly 27,000 American men.
Men who skipped breakfast had higher rates of hypertension, high cholesterol, and diabetes. “Men who skipped breakfast had a 27% higher risk of CHD compared with men who did not,” the authors state.
Further, men who skipped breakfast are more likely to eat late at night. This is a big no-no: “Compared with men who did not eat late at night, those who (did) had a 55% higher CHD risk.”
2. Breakfast Boosts Your Memory!
In a study released in the Journal of Adolescent Health, researchers studied the relationship – if any – between breakfast and short-term memory.
319 individuals aged 13 to 20 years demonstrate that “high energy intake from breakfast had a beneficial effect on immediate recall in short-term memory…”
Another study found that certain breakfast foods, such as oatmeal, improved both the short-term and spatial abilities of elementary-aged kids.
3. Cereal Improves Mental Well-being!
In a study released by the Journal of Physiology and Behavior, researchers discovered that volunteers who ate breakfast cereal before academic tests demonstrated a happier, calmer mindset than those who did not.
Scientists believe the essential nutrients contained in foods like fresh fruits, oatmeal, whole grain cereals, and eggs, make us less susceptible to sluggishness and irritability.
4. Breakfast Enhances Cognitive Function!
We’ve already noted that breakfast foods help short-term memory and mental well-being. It’s no surprise, then, that breakfast boosts concentration and focus as well!
In a 2008 study published in the journal of Indian Pediatrics, researchers concluded that middle-school children who ate breakfast every day had better attention, concentration, memory, and (overall) achievement than kids who only sometimes or never ate breakfast.
Scientists note that during sleep, glucose – the brain’s primary source of energy – decreases rapidly. A healthy breakfast comprised of foods such as fruit, eggs, oatmeal, and yogurt helps regulate blood sugar levels and support optimal cognitive function.
5. It Keeps Weight Off!
While eating to keep weight off (admittedly!) sounds counterintuitive, breakfast bucks this perception.
Harvard University, in a study of 17,000 men, found that “those who frequently ate breakfast cereal – both refined grain or the whole-grain types consistently weighed less than those who rarely or never ate breakfast cereal.”
It’s been accepted fact for quite some time that eating smaller meals more frequently (5-6 times daily) increases the body’s metabolism; which also helps keep those extra pounds off. Combining this knowledge with a healthy breakfast, preferably a whole-grain cereal, is a powerful one-two punch for keeping the weight off!
The Best Foods
So, we’ve established by now that breakfast is pretty darned important! Not all foods are created equal, of course, so we’ve come up with a short list of uber-healthy breakfast foods.
Here are some ideas:
Eggs: They’re healthy and delicious, of course, but they’re also packed with high-quality protein and other brain and muscle-boosting nutrients.
Oatmeal: Oatmeal is a staple breakfast food for millions, and for plenty of good reasons. Oats are rich in folate, omega-3 fatty acids, and potassium. Oatmeal also contains a fiber called beta-glucan, which promotes blood and heart health by lowering cholesterol.
Greek Yogurt: Greek yogurt packs twice as much protein as regular yogurt, which helps keep us full. It’s also loaded with calcium, which aids bone health.
Bananas: Bananas are a nutritious and incredibly versatile fruit. They’re brimming with potassium and healthy starch, which helps us feel full. Sliced bananas are delicious in oatmeal, cereal, and yogurt – adding natural sweetness without the sugar.
Strawberries: Like bananas, strawberries are loaded with nutrients and can be added to just about every kind of breakfast food. Strawberries are considered superfoods because they’re so high in antioxidants and relatively low in calories. Just one cup of strawberries gives you a full recommended daily intake (RDI) of vitamin C.
Grapefruit: While a bit too bitter for some, grapefruit is brimming with nutrients. The fruit contains fat-burning properties and has beneficial effects on blood sugar and insulin levels. It’s also loaded with antioxidants.
Other great morning foods: wheat germ, flaxseed, watermelon, blueberries, coffee, tea, cantaloupe.