Breakfast! The Most Important Meal of the Day

Most of us have heard the old saying, "Breakfast is the most important meal of the day." Many studies have linked healthy breakfasts with less chronic disease, increased longevity and better health. They also suggest that starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. In fact, other studies suggest that breakfast may help control Americans' increasing problem with overweight and obesity.

What’s your excuse for not eating breakfast?

“I’m not hungry early in the morning.” It’s important that you understand when you skip this morning meal, and eat a hearty lunch (which typically consists of more fat and less nutrition), the majority of the calories taken in are stored as fat since your metabolism can’t handle the sudden influx of calories. Your lack of early morning hunger could be a result of late night eating and/or snacking. So, a good way to get started is not to eat anything after an early dinner. Try to finish dinner by 6:30 p.m.

“I don’t have time.” Find a healthy portable breakfast option that you can easily eat on way to work or pack up and eat once you get to work or school. For instance, scoop up a cup of your favorite high fiber cereal and place in a Ziploc sandwich bag, pour a half cup of low-fat milk in a to-go-container, and a grab a piece of fruit fresh – something quick and simple you can eat at work or school. Don’t forget to pack a plastic bowl and spoon. By all means, let your last option be the local fast food drive-thru! The sausage, egg and biscuit sandwich, breakfast taco, or bagel with cream cheese and coffee may be cheap, filling, and convenient, but it’s not the healthy option you’re looking for… If you find yourself having to grab something at an eatery, choose a slice of wheat toast or English muffin, container of yogurt, and fresh fruit.

“I don’t like breakfast foods.” Who says you have to eat eggs or cereal for breakfast. You can eat non-traditional breakfast foods and still eat healthy. You can eat leftovers, or a sandwich. For example, peanut butter (Smucker’s because it has no trans fat) on a slice of wheat bread, fat-free milk, and a piece of fruit will do the trick.

“I'm trying to lose weight.” Skipping meals is not the way to lose weight. More than likely you’ll end up gaining weight. Skipping meals like breakfast often leads to over-eating and sabotages your metabolism. So, eat breakfast!

It’s no secret that many of the leading causes of death and chronic diseases are preventable. That’s why we’re inundated with messages talking about the lifestyle factors that will help us improve our health. Adding breakfast to your eating pattern is a major step to improving your lifestyle. If you want to make the most of your day tomorrow, fuel your body early with a healthy breakfast.

Healthy Living Challenges: How do you react when surrounded by temptation?

It's a Monday morning in your Department, and it wouldn't be complete if a tough situation didn't present itself right away. Your boss marches into the office carrying a large box. He praises the staff the completion for a special project, and demands everyone to take a seat. Though it's clear that his intentions are good – he opens the box and starts to lay out its contents: an assortment of donuts (glazed, cream filled, jelly), bagels, blueberry muffins, pigs-in-a-blanket, and breakfast tacos (bacon, egg and cheese)… All of your favorites! By the way, you haven’t eaten breakfast. What would you do? Partake in your favorites? Excuse yourself to find something healthy? You’ve been on a healthy living path for nearly three weeks.

Do you eat more or less around a male companion?

A recent Canadian study reported that women are more likely to eat in a restricted manner around men than they are around women, while men whatever they like regardless of their dining companions. Check it out… http://www.sciencedaily.com/releases/2009/08/090805114616.htm.

So, what about you? Do you restrict your eating around a male companion? I’m curious to know what universities were visited. I’d like to see a similar study that covers a large number of populations with widely different economic, social, ethnic, and lifestyle characteristics, as well as varying environments. I think the results would be significantly different.

Most of the women I polled eat the same type and amount of food regardless of whether they’re with a male or female or mixed group. They understand how important it is to make healthy food selections and control their portions. However, because of my profession, I must admit that whenever I dine out (lunch or dinner) I tend to observe the patrons’ (in particular women; all age groups) selection and consumption of food. While I don’t know anything about these people, I’ve concluded that a lot of women will eat what and how much they want regardless of their dining companion(s). For instance, at a seafood restaurant I’ve observed women start their dining experience with a high caloric appetizer (Fried Calamari and signature sauce), the main entrée (seafood platter with all of the trimmings), dessert (bread pudding with a Bourbon sauce), and a drink or two or three.

Whenever I get a chance to sit and visit with my mom and we end up talking about the health care crisis, it’s funny to hear her talk about how women from her hometown (Midland, Texas) in the 1950s and 1960s made every effort to control their waistlines. They’d pride themselves on maintaining a certain body shape for their husbands and their male relationships. “We walked around with a tape measure in our hands,” she often says.

In this time period, I don’t think most people feel like they need to change their eating habits to attract or please their male or female companion.