Did you know that only 80% of Americans have breakfast on any given day? This means that 20% of Americans are not getting the fuel they need each morning. Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.
Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts or sweet rolls) can help give you:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals.
- Improved concentration and performance in the classroom and/or at work.
- More strength and endurance to engage in physical activity.
- Lower cholesterol levels.
Eating breakfast is important for everyone, but is especially so for children, teens and young adults. According to the American Dietetic Association, young people who eat breakfast perform better in the classroom and on the playground. They also have better concentration, problem-solving skills and eye-hand coordination. Research also suggests that young people who consume breakfast may have fewer school absences, better grades and a greater sense of emotional well-being.
Another benefit of breakfast is weight control. There is a misconception that eating breakfast makes you gain weight. In fact, many studies have shown that breakfast eaters tend to weigh less than breakfast skippers. Eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.
It’s worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains – not meals loaded with fat and calories. Breakfast food choice can affect chronic disease risk. Eating breakfast foods high in total fat, saturated fat and cholesterol can increase the risk for heart disease. However, eating whole or high fiber grain foods, fruits and a low fat milk choice for breakfast will reduce the risk for heart disease and osteoporosis while enhancing diet quality.
You may say, “I don’t have time for breakfast.” Time is very valuable, but not worth risking your health. Set the alarm 10 minutes ahead or try breakfast on the go. For example: a whole grain cereal bar, string cheese and a banana is an easy idea for a quick breakfast. It’s high in dietary fiber, calcium and potassium; nutrients which many Americans don’t get enough of from their eating plan.