Why Bother With Breakfast?

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Working with bariatric patients, I've noticed something alarming. Many people I speak with before surgery do not eat breakfast! They tell me they know breakfast is “the most important meal of the day.” But something is keeping them from putting their knowledge into action. Therefore, I'll stress multiple reasons why breakfast is important. I hope at the end, everyone will provide comments on what they do to get a good breakfast each morning. This way we can all help each other improve our morning meals.

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  1.       Breakfast provides more essential nutrients. There are so many nutrients our bodies need to function. Skipping breakfast means we miss an opportunity to give our bodies those nutrients we need.  Most Americans don't get enough fiber, calcium, folate, iron, and B12 in their diets. After bariatric surgery, levels of these nutrients are even less, due to smaller meals and less area for absorption. Anyone who has had weight loss surgery cannot afford to miss the opportunity to provide their bodies with essential nutrients naturally through food. People who eat breakfast have been found to have higher levels of the vitamins and minerals listed above and ate less fat and cholesterol throughout the day than those who skip breakfast.

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2.       Better weight management and disease prevention. Particularly in children and adolescents, those who ate breakfast had lower body weight and less weight gain over time. Other studies have found a reduced risk of coronary heart disease, abdominal obesity, and less cardio-metabolic risk factors in breakfast eaters.

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 3.       Appetite and Energy Balance. Getting all the energy needed from just one or two meals a day deprives the body from functioning at peak performance. Without sustained energy at breakfast and small meals and snacks throughout the day, the body can't regulate glucose and insulin levels, fat metabolism, or appetite and energy balance. Those who eat a high fiber breakfast on a normal basis tend to feel more satisfied and eat less calories throughout the day. Others who eat a breakfast moderately high in protein tend to snack less in the evening. This is because hormones are released in the body which suppress the appetite and help with the feeling of satisfaction. 

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4.       Improved cognitive function. Many studies have shown that eating breakfast leads to better academic performance and psycho-social functioning. Students had better attention and behavior if they ate breakfast. Although this research evaluated school age children, we can all benefit from better attention by eating breakfast.

I hope I've provided everyone with enough incentive to start the day off right with a good meal. Now it is time to discuss what that meal should consist of. A doughnut and coffee with cream and sugar isn't going to provide you with all of the aforementioned benefits. O’Neil et. al. (2014) states that breakfast is, “a foundation for a pattern of eating for the rest of the day.” What one eats in the morning, sets the mood for all the meals to come. It is recommended that breakfast consist of about 15-20% of one’s daily calories. This means, if your daily calories are around 1600 a day, your breakfast should be around 240-400 calories. Each breakfast should be high in lean protein as well as rich in carbohydrates from whole grains, fruits, or vegetables.

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Good choices for proteins include eggs, lean meat, legumes, and nuts. These foods will help the body feel full and produce hormones, reducing the urge to snack throughout the day. If a grain is going to be consumed at breakfast, it needs to be a whole grain. This could come from cold cereal or even oatmeal. Look for a product that has at least 3g of fiber per serving. All fruits and vegetables are great choices for breakfast. They are naturally high in fiber, potassium, Vitamin A, and Vitamin C. They also are low in saturated fat, sodium, and added sugars. Let us know, what is your favorite breakfast?

Sources: 
O' Neil, C.E., Byrd-Bredbenner, C., Hayes, D., Jana, L., Klinger, S.E., Stephenson-Martin, S. The role of breakfast in health: Definition and criteria for a quality breakfast. Supp J Academy of Nutr and Diet. 2014; 3, 114 (12): S8-S26.

O'Neil, C.E., Nicklas, T.A., Fulgoni, V.L. Nutrient intake, diet quality, and weight/adiposity parameters in breakfast patterns compared with no breakfast in adults: National health and nutrition examination survey 2001-2008. Supp J Academy of Nutr and Diet. 2014; 3, 114 (12):S27-S43

Recipe Corner:

No Cook Overnight Oatmeal

Ingredients:

¼ cup oats (not quick cooking)

¼ cup Greek yogurt (look for less than 10 g of sugar)

1-1/2 tablespoons Chia Seeds

1/3 cup nonfat milk

¼ cup frozen fruit

Directions:

In a large bowl, combine oats, chia seeds, yogurt, and milk. Place into a seal-able container. Stir in fruit. Cover with a lid and refrigerate overnight. Eat chilled.   

Nutrition: Calories 240, Protein 19.71, Fat 3.48, Carbohydrate 38.12, Sugar 10.46, Fiber 5.1

*This nutrition information is just an estimate. Numbers will be different based on the products you choose. This recipe has been adapted from http://www.theyummylife.com/Refrigerator_Oatmeal. Please visit this site for more flavor ideas.