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The Jewish Home | AUGUST 4, 2022
Health & F tness
Break for Breakfast By Aliza Beer MS, RD, CDN
Y
ou might have heard of the saying “breakfast is the most important meal of the day.” If this is the case, then why do many of us still skip it? Many years of research shows that those who eat breakfast every day have a reduced risk for heart disease, obesity, diabetes, high blood pressure, stroke, and elevated low-density lipoprotein (LDL) cholesterol. Besides reducing many health risks, eating a nutritious breakfast has many other benefits to it. Did you ever find yourself starving and ready to inhale anything in sight at lunchtime? Our goal is for it not to get to that point. When you don’t eat a filling breakfast, you will end up becoming hungrier later on, which will cause you to overeat, usually foods that are high in sugar and fat. We can’t expect our body to function properly if we don’t provide it with the fuel to do so. Your body awakens in the morning on empty, and it is your job to fill it up (with the proper nutrients, of course). It’s important to eat small meals throughout the day, starting from when you wake up, in order to obtain enough energy to get through the day. Eating a nutritious breakfast within 1-2 hours
from wakeup will allow you to feel energized and your best self. Breakfast is a main way for many of us to get in our daily dose of fruits, vegetables, proteins, and fiber. Those who consume breakfast have higher levels of folate, iron, fiber, vitamin C, vitamin A and calcium. When researchers conducted studies on how breakfast impacts weight, they found conflicting results. One study concluded that there was no linear association between breakfast skipping and weight change, whereas another reported an increase in body weight when breakfast was skipped. While it’s unclear if skipping the meal can actually cause you to gain weight, we do know that it’ll certainly help prevent you from eating more throughout the day. There are many breakfast options for everyone, whether you have plenty of time in the morning or less than ten seconds to get out the door.
Ten Healthy and Easy Breakfast Ideas • Egg Omelet: An egg omelet is a classic, yet perfect way to get in protein and vegetables which will keep you full.
Start by sauteing a mix of vegetables such as onions, mushrooms, and peppers. Add in one yolk and two whites or three whites and some salt/pepper. One large egg contains about 77 calories, 5 grams of fat, and 6 grams of protein! Eggs are not only low in calories and high in protein, but they are filled with vitamins, nutrients, and healthy fats. • Avocado Toast with Egg: Toast one slice of high fiber bread (two slices of 647 or one slice of Ezekiel) and top it with ⅓ of an avocado mashed with fresh lemon juice, garlic powder, salt and pepper. Put a “sunny side up’’ egg on top. Trader Joe’s “everything spice” is the perfect finishing touch. Avocados are rich in monounsaturated fats which help to lower cholesterol reducing the risks of heart disease. They are also filled with other beneficial nutrients such as potassium, folate, fiber, and vitamins. They are also low in sugar. • Nut Butter Toast: Smear a tablespoon of (organic, no sugar added) almond butter or a low-fat nut butter such as PB2 to a slice of toast. Add a tablespoon of a no sugar added preserves such as Polaner to the bread. It is only 10 calories and an extra 3 grams of fiber!
You can also use a Royo or a 647 bagel for those days when you wake up craving a crispy bagel. • Cottage Cheese with a mix of berries or high fiber crackers such as GG or Wasa crackers is an easy and filling breakfast. Berries are a source of iron, fiber, and vitamins, while cottage cheese is nutrient-packed and high in protein. • Banana Oat Pancakes: For those that crave something fluffy and sweet! This child-friendly recipe makes two servings and is perfect for a Sunday morning brunch. Combine ½ cup of oat flour, 1 banana, 1 egg, ½ teaspoon cinnamon, and ¼ teaspoon of baking powder. These pancakes consist of a grain, fruit, and protein which will provide you with the energy to get through your entire day. Oats are some of the healthiest grains and are a great source of fiber, vitamins, and antioxidants. • Overnight Oats: If you want to receive the benefit of oats yet don’t have the time to prepare them in the morning, you can always do it from the night before by creating “overnight oats” using a glass jar or a to-go cup. To prepare: measure ⅓ cup of oats, 1 cup of almond milk, a teaspoon of chia seeds, a teaspoon of ground flax
