The Most Important Meal of the Day by Tehila Soskel RDN, CDN

Health & F tness The Most Important Meal

By Tehila Soskel, RDN, CDN

There are many reasons why breakfast is called the most important meal of the day and should not be skipped. After a long night of our body being in fasting mode, breakfast is crucial.

Glucose is our body’s main energy source which we get from eating carbohydrates in our diets. Our bodies’ energy stores are then replenished by eating breakfast. The best time to eat breakfast is within an hour to an hour-and-a-half of waking up. Including complex carbohydrates and protein at breakfast will help ensure you’re kept full and your blood sugar remains steady.

I often hear a variation of: “I’m not hungry in the morning, I don’t want to eat breakfast. I’m in a rush or I have coffee for breakfast.” Coffee is not breakfast.

If you find yourself not hungry or full in the morning, maybe you are eating too late at night. If that’s the case, try pushing dinner a little earlier than you usually eat. Ideally, dinner should be eaten at least three hours before bed. Not only will that help your appetite in the morning but eating right before bed can lead to indigestion and heartburn.

Additionally, having a lighter breakfast like a smoothie or yogurt topped with berries and chia, for that extra fiber, may feel better on your stomach if you don’t usually find yourself too hungry in the morning.

The Benefits

Studies have shown that eating breakfast regularly can help with weight maintenance and reduces snacking throughout the day. Eating breakfast controls your appetite throughout the day and helps to control changes in your blood glucose levels which can occur by skipping meals.

All it takes is 5-10 minutes in the morning to take care of yourself and fuel your body.

Waiting until 12 pm to first eat something will not do you much good. At that point, you’re hungry and probably not making the healthiest choices.

That sluggish, weak feeling that starts to creep up on you during the day is your body’s way of telling you to eat. Your brain needs glucose (energy) to function properly. Skipping breakfast will decrease your focus during the day. Studies have shown that those who ate breakfast had better academic performance than those who skipped breakfast.

When it comes to breakfast or any meal, plan ahead. Just as you would meal prep for lunch or dinner, don’t forget about breakfast. Planning ahead will set you up for success. For example, if you want fruit or vegetables cut up with your breakfast, don’t wait until the morning. Spend a couple of minutes the night before cutting them up. Or if you know you’ll be rushing in the morning, take out any ingredients you’ll be using, as long as they’re not perishable, for your breakfast the next day.

Additionally, make sure your fridge and pantries are stocked with food items you plan to eat. Eggs, yogurt, cottage cheese, fruit, vegetables, and oats are all items to have handy. Be mindful with fruits and vegetables not to overbuy, as they go bad more quickly.

Quick and Easy Breakfast Ideas

1. Oatmeal/Overnight Oats

Oatmeal contains a lot of fiber, high quality protein, and antioxidants. You can make oatmeal on the spot, or you can try making overnight oats for a quicker option to grab in the morning.

Overnight oat recipe: In a mason or glass jar combine ½ cup oats, ½ cup milk of choice, ¼ cup Greek yogurt, and 1 TBS chia seeds. Stir all ingredients together and let it soak overnight in the fridge. Top with toppings of your choice. 2. Chia pudding

Chia seeds are loaded with fiber, omega 3-fatty acids and may help reduce cholesterol levels. The serving size of chia seeds is around 2.5 tablespoons and contains 10 grams of fiber and 5 grams of protein.

Chia pudding recipe: 2 tablespoons of chia seeds, ½ cup almond milk, stevia, and a splash of vanilla extract. Shake all ingredients together in a mason or glass jar. Let it sit for a few hours in the fridge. When the pudding becomes thick, top with fruit. 3. Yogurt Parfait

A cup of nonfat Greek yogurt provides around 100 calories and 16 grams of protein. Yogurt also contains probiotics, which are really important for our gut. You can top your yogurt with berries for additional health benefits. 4. Smoothies

Having a smoothie for breakfast is a good option especially if you’re on the go. To make your smoothie more nutritious try this recipe: 1 cup low-fat Greek yogurt, ½ cup berries or fruit of choice, 1 tablespoon of all-natural nut butter, and almond milk. 5. Omelet

Eggs are a great source of protein which will help keep you full for longer. One egg provides around 75 calories and 6 grams of protein. Eggs also contain choline, which is important for brain and liver health. An omelet with sauteed vegetables such as onions, peppers, and broccoli and a slice of whole wheat toast is delicious and filling. 6. Egg Muffins

Egg muffins are one of my favorite breakfast foods because of how easy they are to make and grab. Prepare egg muffins at the beginning of the week and just heat them up when you want. Loading up your egg muffins with lots of vegetables will make them more filling and nutritious. 7. Cottage Cheese Bowl

A ½ cup of cottage cheese contains around 13 grams of protein. Place cottage cheese in a bowl and top with vegetables or pineapple for all the health benefits such as aiding in digestion, reducing inflammation, and boosting immunity.

Remember, eating breakfast shouldn’t stress you out. If making an omelet in the morning is too much for you, then grab a yogurt and a fruit.

Tehila Soskel is a registered dietitian nutritionist with a private practice in the Five Towns. She sees clients for weight loss, diabetes, and other various diseases. Appointments can be made for in-person or virtual sessions: 516-457-8558, tehilasoskelrd@ gmail.com, tehilasoskelnutrition.com.