Break for Breakfast by Aliza Beer, MS RD

Health & F tness Break for Breakfast

By Aliza Beer MS, RD, CDN

You 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

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

seeds, a pinch of ground cinnamon (and nutmeg if that’s your thing), a teaspoon of vanilla extract, and any fruit (berries, apples, peaches). You can also add a Stevia packet or Monk Fruit for extra sweetness if necessary. Refrigerate overnight and grab it the next day before leaving the house. • Protein Shake: This is another quick and easy option. Many times, they have an excess amount of sugar and calories. Therefore, it is important to carefully choose the ingredients you are putting into the blender when creating your morning shake. Protein powders without any added sugars such as pure whey or pea protein are great options. Add unsweetened almond milk, frozen berries, chia seeds, and ground flax seed. Frozen zucchini or frozen cauliflower will make it creamy and thick! • Yogurt Parfait: Plain, Greek yogurt topped with fresh berries and Fiber One cereal for added crunch is a refreshing and light option as well. You can even mix in a teaspoon of almond butter to the yogurt to mask some of its bitterness. • 647 French Toast: A delicious, sweet breakfast minus the added guilt. Create a mixture of one egg, ½ cup of almond milk, cinnamon, and a splash of vanilla extract. Dip two slices of 647 bread into the mixture, let it soak for a minute, and then place them into a greased pan. Let them cook one each slide until they are golden brown, and then sprinkle some more cinnamon on top. Serve with a cup of fresh berries and enjoy! • Cheesy Panini: Use a low-carb, high-fiber wrap. Fill the wrap with low-fat shredded mozzarella cheese and a sliced of doughnuts or a bag of cereal resting in our pantries. Some days, it might seem like the quickest, easiest, and tastiest option but indulging in high fat/sugar foods when we wake up is not beneficial to our bodies.

Let’s look at Entenmann’s doughnuts – just one doughnut contains 180 calories, 11 grams of fat, and 19 grams of carbohydrates; it also has 8 grams of sugar

We can’t expect our body to function properly if we don’t provide it with the fuel to do so.

tomato or any veggies (you can even sauté before) and fold the wrap up. Cook it on a greased pan or simply place it into a panini maker and enjoy this guilt-free yet satisfying meal.

When choosing a breakfast in the morning, make sure to read ingredient labels and look out for added sugars. Many traditional breakfasts such as muffins, waffles, bagels, and cereals can be high in sugar, starch, and fat. We all have a box and 7 grams of added sugars, with no fiber. When you are thinking of grabbing the doughnut, just remember it does not contain protein or fiber and has a ton of sugar. This option won’t keep you full or boost your energy levels for the day.

When someone eats a high sugar breakfast like that, their body releases insulin, a hormone from the pancreas. It absorbs the excess glucose in the blood and stabilizes the body’s sugar levels. Then, the blood sugar levels fall again, leaving the person feeling drained of energy and sluggish. High sugar foods pack a ton of calories into a small portion and usually contain almost no fiber or protein. Therefore, it’ll take much more food for you to start feeling full, and you will often feel hungry soon after.

Many of us don’t think about the importance of taking care of our bodies when we wake up in the morning. People are always saying that they don’t have the time, don’t feel hungry, or are too tired to eat anything when they wake up. However, there are so many delicious options to choose from, whether you have some time or almost none at all.

We need to stock our homes with the right foods which will make it easier and more helpful for each family member to stay healthy. It’s important to be educated so that we can make the right choices each morning.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @ alizabeer.