By Amanda Wilks
Breakfast is one of the most important meals of the day. In fact, for most people, it’s one of their favorite ones as well. No matter what some fasting diets tell you, eating in the morning is incredibly important to both your mind and body. Some studies have even shown that eating breakfast improves your focus, lowers the risk of certain illnesses, and improves memory and energy throughout the day.
And when you add the fact that proper breakfast food is delicious, how could you possibly refuse the chance to have a little matinal feast, right? Unfortunately, statistics show that a lot of Americans aged 35-54 are breakfast skippers. Due to the fact that many of us lead busy, fast-paced lives, eating so early in the day becomes a luxury rather than a priority.
All in all, it’s safe to say that starting your day with a nourishing meal is not only delicious, but also works wonders on your overall health. And there are plenty other benefits where those came from, which is why people need to start acknowledging the importance of eating in the morning. Here are the top five reasons why you should never skip breakfast.
1) Eating in the Morning Boosts Your Focus
Eating in the morning can improve your focus for the entire day. It appears that including carbohydrates in your morning meal will give you a boost of energy, improving your concentration levels and alertness.
You shouldn’t skip breakfast, especially if you’re feeling ill or tired all the time. Eating a hearty meal in the morning will help you avoid feeling overtired in the afternoon. Make sure to include fruits and sugar in your breakfast to feel energized and get ready to face the challenges that await you. Nevertheless, moderation and balance are key, so you shouldn’t overdo it either.
2) It Improves Your Memory
Believe it or not, breakfast plays a major role in helping your brain make the right connections, thus improving your memory.This is because eating a full meal early in the day can improve your cognitive functions, in addition to your memory.
According to a study by the Journal of the American Dietetic Association, children who ate a full meal in the morning had better test scores, fewer absences, and overall a better memory than children who skipped or had a small meal in the morning before school.
3) It Prevents You from Overeating Later in the Day
Eating a healthy, filling breakfast in the morning can help keep you satisfied throughout the day and prevent you from overeating later. In fact, a morning meal packed with protein will make you less tempted to consume too many calories during the rest of the day. This can also help prevent you from eating junk food.
Binge eating is one of the main causes of obesity, and unfortunately skipping out on important meals is a sure way to trigger this unhealthy behavior. A nutritious breakfast is thus a way of losing weight, since it can suppress cravings throughout the day, helping you maintain your blood sugar levels.
4) It Lowers Your Risk of Heart Disease
Enjoying a healthy meal in the morning can help lower your risk of heart disease. According to a study conducted at Harvard University, men that skipped breakfast had a 27 percent higher risk of developing heart disease than those who had healthy eating habits. Also, the men who skipped eating in the morning got hungrier at night, which impacted their risk of heart disease as well.
5) It Lowers Your Risk of Diabetes
Not only can eating in the morning lower your risk of heart disease, but it can also lower your risk of diabetes as well. According to a study from the American Journal of Clinical Nutrition, women who skipped breakfast had a much higher risk of developing type 2 diabetes. This is because not eating in the morning is bound to cause an insulin drop, which can severely impact your body.
Getting used to eating in the morning again can be hard, especially when you’ve ran out of ideas. Many people see breakfast as a boring meal, but it doesn’t have to be that way. In fact, a lot of delicious things can be paired to make the perfect matinal dish. Here are a few quick and healthy recipes to help you start your morning off right.
Yogurt and Berry Smoothie
Smoothies are a great way to get the nutrients and energy you need to start your day. Plus, it is also a great way to add more fruits and veggies to your diet, so you can lead a healthier life. Berries are an excellent choice for your breakfast, as they bring numerous benefits to your health.
These fresh and delicious drinks are very easy and quick to make. For this recipe, all you need is a couple of berries, bananas, Greek yogurt, and a liquid like juice, or milk. Blend all the ingredients together and you are good to go.
Tomato and Ricotta Toast
Try this classic morning recipe with a healthy twist. First, slice up a few tomatoes with your Pampered Chef mandoline slicer. Then, cut a slice of whole grain bread in half and toast it according to your personal preference. Some people like their toast softer, while others might enjoy it slightly burned at the sides.
Once the bread is nice and crisp, spread ricotta cheese evenly on top. Add a few slices of tomato and sprinkle with salt, pepper, and a few basil leaves. Fresh ones are the best option for that extra boost of flavor, but dried condiments also work if you don’t have these on hand. And that’s about it. Now you can enjoy a quick and hearty meal to begin your day.
The Ideal Breakfast Quesadilla
This fast and filling recipe is exactly what you need if you want to switch it up in the morning. You can make it with either whole scrambled eggs, or just the whites according to your preference. Add them to a couple of tortilla wraps with a few slices of lean deli ham, arugula leaves and a tablespoon of crumbled feta.
For a vegetarian option, you can take out the ham and add more feta. Furthermore, the eggs can be replaced with scrambled tofu. If you have a bit of extra time, you can also warm the tortillas in a skillet after you’ve put them together. However, they can also be eaten as is if you’re in a rush. A blueberry cup is the perfect desert to compliment this meal.
There’s no doubt that eating breakfast every day is incredibly important to your overall health. However, you can’t just eat this one meal and expect your health to be in perfect condition. Choosing the right foods for all times of day is the essential thing to remember. To do this, you need to avoid processed goods as much as possible.
On top of that, remember that junk-food is not an option. A McDonald’s breakfast sandwich won’t offer you any of the aforementioned benefits because it’s extremely low on actual nutrient content. Thus, you will need to wake up fifteen minutes earlier for a light cooking round, and maybe even do some meal prep the night before, but you will be all the better for it in the long run.