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The Breakfast Post

Many of my followers know that I am a stickler for eating breakfast everyday. It’s true; it is the meal that is near and dear to my appetite. Here’s my attempt at persuading you all to get on the breakfast train.


We’ve all heard that breakfast is the most important meal of the day, yet, not many of us actually take it too seriously.

What are the consequences of skipping breakfast?

  • Well, when you miss the day’s first dose of fuel, it becomes difficult for the body to run. A car can’t run without gasoline; similarly, our bodies can’t run without food and our energy becomes depleted without it.
  • In addition to the midday crash that ensues after skipping a morning meal, there’s the problem of overconsumption during lunch, followed by another crash before the end of the workday.

Skipping meals for weight loss is a common faux pas. Consuming three meals a day with snacks in between is the ideal method for speeding up metabolism and long-term weight management. (Just watch your portions and eat the right foods!)

Let’s backtrack to see why eating breakfast has fallen by the wayside…

We’ve become busier and breakfast now relies heavily on convenience. Fast food joints and convenience stores use this to their advantage to produce quick morning eats for the 8:00am rush hour.


This is all fine and well until we stop to think about a) the cost of buying breakfast each day, and b) the nutritional repercussions of what we’re buying and consuming.

See below for what these convenient breakfast items are adding to your diet:

  • Bagel with cream cheese (Bagel: CALORIES, fat, sodium, refined carbohydrates aka sugar; Cream cheese: FAT)

Screen Shot 2013-05-31 at 9.16.54 AM

  • Bacon, egg and cheese sandwich (CHOLESTEROL, sodium, fat, calories)

Screen Shot 2013-05-31 at 9.18.01 AM

  • Oatmeal with fruit and maple syrup (SUGAR)

Screen Shot 2013-05-31 at 9.15.35 AM

  • Coffee and yogurt (Not a balanced meal, not enough calories to provide a sufficient amount of energy)

Screen Shot 2013-05-31 at 9.19.33 AM

Okay, so now what do we do to solve the breakfast conundrum of not enough time and not enough healthy options?

Make swaps:

  • Scooped-out whole wheat bagel with reduced fat cream cheese
  • Scrambled egg white sandwich (Choose healthier varieties of bacon and cheese or lessen the portions OR bulk it up with spinach and tomato instead)
  • Unsweetened oatmeal (Get your toppings on the side and use them sparingly. Swap that excessive amount of honey for cinnamon, nutmeg or vanilla to add flavor)

Let’s say you would like try making quick breakfast foods each day. Here are some suggestions that will work for your busy lifestyle:

  • The quickest, healthiest, tastiest & most satiating: Whole grain toast with peanut butter and dried fruit
  • Eat-on-the-go Egg Wrap: Microwave scrambled egg whites for about 40 seconds, add spinach leaves, reduced fat cheese and wrap in a whole grain tortilla aaaand go!
  • Have time for cereal? Try this instead: Quick oats, coconut flakes, dried fruit, honey, vanilla and milk. Cook in the microwave for 2 minutes, stir and serve.

KEY TAKEAWAYS: Breakfast should be….

  • 400 Total Calories, 3-5 g Fiber per serving, Minimal amount of fat, Minimal amount of cholesterol, <5 g Sugar per serving, <200 mg Sodium
  • Always include at least 3 food groups at each meal


Nutrition Fact Labels: Myfitnesspal

Breakfast Infographic: Shape.com



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