Dumb Excuses for Skipping Breakfast
We’ve all heard the old adage, breakfast is the most important meal of the day. Honestly it is. Breakfast eaters consume 7% less food daily and eat a healthier overall diet, according to the food tracking app Eatery. Men who skip breakfast had a 27% higher risk of heart disease than those who don’t skip. Still, people make all kinds of excuses for missing breakfast.
“I’m not hungry in the morning.” DING! You don’t have to eat right when you wake up. Eat a little later. Waiting doesn’t mean skipping! Have a light snack with some protein – even a rice cake with 1 TBS of peanut butter is good. It staves off hunger later and helps you resist the office vending machine and those morning donuts.
“I’m trying to lose weight.” DING! Dieters skip breakfast to save calories. But you don’t save calories if you get famished later. Of 10,000 people tracked by the National Weight Control Registry, 80 % eat breakfast daily, have lost 30 lbs or more and kept it off for over a year. According to the American Journal of Clinical Nutrition, skipping breakfast had no effect on weight loss.
“I don’t have time.” DING! There are lots of breakfast items you can eat in the morning that take little or no time and provide nutrition. Grab a granola bar (low in sugar) with provide good nutrition. It takes almost no time to grab a Greek yogurt and top it with granola and fruit. Of course, waking up 15 minutes earlier to make time for breakfast is also an option.
Nutritionists say your plate should be half fruits and vegetables, a quarter whole grain, and a quarter protein. It’s the protein portion you’ve really got to pay attention to, though—and the one you’re likely forgetting. Eggs, fish, poultry and beef are common proteins. Try ½ C chickpeas, 12 raw almonds, 1 tablespoon of peanut or almond butter, or 2 tablespoons of humus.
How hungry you feel is based on how much you eat and what you eat. If you don’t eat protein at breakfast, you’re going into lunch feeling ravenous. When you’re hungry, you make poorer choices.
Your system can only absorb 30 grams at a time. If you don't have enough protein in the morning, it can hard to be get enough the rest of the day. Most women need about 80 to 100 grams of protein a day.
Studies show that eating a healthy balanced breakfast improves concentration, lowers cholesterol, and provides strength and endurance for physical activity.
Ideas for quick breakfasts
- Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.
- Make a Smoothee – Add ¼ C plain yogurt, ½ C ice, and 1 cup assorted fruit in the blender. Blend until smooth and thick. Add ½ tsp vanilla, if desired.
- One of the most portable proteins is a hard-cooked egg (the perfect food), but it has no fiber or carbohydrates. So slice it, and then roll it in an 8-inch whole-wheat tortilla with a ½-ounce slice of cheese. Add a tablespoon of salsa for flavor.
- An apple, 1 to 2 ounces of cheese, and ¼ cup of walnuts make a fiber- and protein-rich, easy-to-assemble make-ahead morning meal.