What's for Breakfast?

According to a survey sponsored by Kellogg’s, only about 34% of Americans eat breakfast, but 54% feel it is important. Many believe breakfast is the most important meal of the day because it may help determine your dietary needs throughout the day. It also helps to jumpstart your body and your metabolism. I most always eat breakfast, and while I wholeheartedly agree that it is the most important meal of the day, eating JUST ANY KIND OF BREAKFAST will not do. Six donuts is not a sufficient breakfast and will spike your blood glucose level high. A couple of pop tarts is not a sufficient breakfast. A sausage egg and biscuit with hash browns and a 24 ounce juice may be a filling breakfast, but not necessarily a healthy one (high in fat and calories).

When my mother was working full-time (she is retired now), I often asked my mom what she ate for breakfast and 95.23% of the time she responded: “Coffee.” This most definitely is not a sufficient breakfast. What is a sufficient breakfast? Well, it DOES NOT have to be low in calories, as many may prefer and recommend that your heaviest meal be breakfast. But for me, too many calories in the morning makes me sluggish throughout the day. So what are examples of a sufficient breakfast for most?

1. 1 slice of  whole wheat toast with jelly, 1 egg, 2-3 egg whites, and a bowl of fruit (about 200-275 calories)

2. 1 cup of oatmeal with raisins, apples, and a little sugar, and 2 pieces of turkey bacon (about 300-380 calories)

3. Any protein or weight loss shake that is 250-300 calories

4. Any high fiber cereal (4 or more grams of fiber per serving), skim or low fat milk, a bowl of fruit, and an egg and an egg white (300-400 calories)

5. 6-8oz of lowfat yogurt, handful of granola, bowl of fruit, and 2 pieces of turkey bacon (about 250-300 calories)

As you see, I like to keep my breakfast at close to 300 calories. I usually make lunch my heaviest meal, and then dinner is my lightest meal (most days). Many may need more food than this for breakfast. That is fine. But make sure you eat more of the right things. Fruit, yogurt, turkey bacon, shakes and smoothies, low-fat milk, whole grain bread, oatmeal, eggs, high fiber cereals and pancakes, as well as mostly egg white omelets (with low fat cheese and a variety of vegetables) are all sufficient foods that can be eaten for a good breakfast. I hope this helps you think about incorporating breakfast into your daily routine…until next time…

 Jenelle N. Robinson

References:

Kellogg’s. Retrieved May 31, 2012 from http://kelloggs.mediaroom.com/index.php?s=43&item=346