You’ve heard it for years – breakfast is the most important meal of the day. It’s a meal that has gotten a lot of press over the last few years and it’s touted as one of the main strategies for weight loss success.

Few people skip lunch or dinner, but breakfast is optional for many. The fact is that skipping breakfast is problematic and here’s why – your metabolism slows when you’re sleeping. When you wake up, your body requires a jumpstart and breakfast is it. Eating shortly after waking is critical as it lets the body know you’re ready to be active again and all systems should be ready to go. Dieticians recommend eating breakfast within 2 hours of waking. 

However, when it’s a busy work morning and you’re strapped to get everybody dressed and where they need to be (including you), it’s easy to walk out that door without having a meal. Mornings are usually rushed in most households and trying to carve out time to sit down and eat can be a challenge. Also, many people are often not hungry in the morning and they don’t have the physical cues to drive them to eat.

Regular breakfast-skippers are usually ravenous by lunch (and rightly so!). Consequently, they end up overeating. The body can only use so much food at a time for energy and it will store the rest. This is yet another reason why breakfast is so important. Small but frequent meals are the best approach to staying alert throughout your day.

Planning is Key

Like so many things related to health and exercise, planning is key. If you don’t have ingredients or items on hand to have for breakfast, walking out the door without eating is going to be that much easier.

Here are a few suggestions to get you started.
 
Peanut Butter / Tortilla
Spread a tablespoon of natural peanut butter on a whole-wheat tortilla. Add a banana and roll up. You’ve got a healthy breakfast that’s easy to eat on the go.

Drink it
Have a breakfast smoothie or shake. You can add skim milk to a packet of instant breakfast and toss it in a blender with some frozen fruit and/or yogurt. If you’re pressed for time, you can throw it in a travel mug and drink it on the way to work. Just make sure you’ve erased your milk mustache before you get to your desk.

Oatmeal
If you want to stick with a classic, oatmeal is still a tasty and heart-healthy favorite. If you have the time, prepare cooked oats at home (you can also prepare a large quantity over the weekend to have on hand during the week). Some folks keep packets of instant oatmeal in their desks at work. All you need is water and a microwave to prepare. Get a little creative with your oatmeal – add dried or fresh fruit, nuts or wheat germ to add a little texture and flavor.

Cereal
For a really traditional idea, cereal is always an option but choose a healthy, whole grain cereal. Cocoa puffed rice is definitely tasty but it’s not going to keep you full for very long. Look for cereals with less than 12 grams of sugar per serving.

Toast
Don’t forget the old stand-by – toast! Use whole grain breads and bagels and top with natural peanut butter or reduced fat cream cheese.

Eggs
Unless you have cholesterol issues, eggs have been dubbed healthy again. It takes approximately 5 minutes to scramble up a few eggs. You can add veggies, cheese, and salsa for a little southwestern flair. To make portability easier, you can stuff a pita or a tortilla with your egg scramble.

Dairy Products
Yogurt is another easy breakfast. You can make it a little more interesting by adding some trail mix or shredded coconut. Or try cottage cheese mixed with fruit.

Leftovers
Think outside the box – leftovers can make wonderful breakfasts, if you can stand the smell of microwaved pizza at 7 am. Beans are also another option that will keep you full until lunchtime.

Healthy Snacks
In a pinch, you can eat granola bars, trail mix, or meal-replacement bars. It’s certainly better than eating nothing for breakfast!

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eat it up

It can be a challenge to plan ahead or make time for breakfast, but it’s important to start your day off with a satisfying and nourishing meal. Your body and mind will thank you.