BREAKFAST; HOW IMPORTANT IS IT TO
THE HUMAN BODY
Research studies
indicate that children who eat breakfast perform better on cognitive tests and
in school. Maybe it works that way for adults too since our brains need fuel to
work properly.
Skipping
breakfast is a common strategy for people who are trying to lose weight,
but unfortunately, it's usually not a successful strategy. Your body (or more
likely, your brain) expects to be refueled a few times each day. When you don't
eat breakfast you may feel so hungry by lunch time that you eat more foods than
you normally would, which cancels out the calories you cut by skipping
breakfast. You may also be tempted to choose foods that are not the healthiest
choices when you feel like you're starving.
For
many people, eating breakfast may is an important part of a weight loss diet.
Research studies tell us that people who eat breakfast are more likely to
maintain a healthy weight. Some experts believe that breakfast keeps your metabolism
running higher because skipping meals causes the body to kick into 'starvation'
mode. This sounds impressive, but it really isn't what happens -- it takes
three or for days of eating nothing before the body starts gearing down your
metabolism. It's more likely that people who regularly eat breakfast also make
good dietary choices the rest of the day.
While
any breakfast may be better than no breakfast, there are some foods you might
want to avoid because they're high in added sugars, sodium,
saturated fats and calories. Cut back on sugary breakfast cereals (over 5.0 grams per serving), high-calorie pastries, and
meats like bacon
and sausage that are high in saturated fat and sodium.
Breakfast
should include a healthy source of protein and plenty of fiber;
the combination will help satisfy your hunger and will keep you feeling full
until lunch time. The protein can come from low-fat meat, low-fat dairy
products, or nuts and nut butters. Eggs are also a good source of protein. They're also high in saturated fats, but one egg only has
about 75 calories and they're quite satiating so it can help keep the hunger
pangs away. High-fiber foods include fruits, vegetables and whole grains.
A
healthy breakfast doesn't need to be extravagant or take a long time to
prepare. Try a simpler breakfast -- something simple like a hard boiled egg, a
piece of 100-percent whole grain toast along with a cup of 100-percent fruit
juice. And there's nothing wrong with a bowl of cold whole-grain cereal with berries
and low-fat milk (remember to check the cereal label for grams of sugar). You
can also purchase breakfast bars made from different types of cereal, but
remember to read the label because many of these bars are high in sugar. I've
got more easy breakfast ideas.
If
you really don't like to eat breakfast first thing in the morning, you can
split it up into two smaller meals. Eat a hard boiled egg, or a small cup of
yogurt at home before you leave for work, then about an hour or two later, take
a break from work and snack on an apple and a handful of healthy nuts like
pecans or walnuts.
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