Is Breakfast Actually Important?
We’ve all heard the age-old saying that breakfast is the most important meal of the day – but is this true?
Breakfast can be an important meal – but there really is no magic behind it. While some may find that eating breakfast helps them, some will find that morning fast optimizes their metabolism. Breakfast importance really depends on the person.
Before we discuss why and what you should be eating for breakfast we should first understand what it is.
What is Breakfast?
On the most basic level – breakfast is exactly that. It is the first meal of the day when you are “breaking your fast”.
In other words, you ate the night before (probably around 7-8 PM) and then went to sleep. You obviously didn’t consume any calories while you were sleeping which means the first meal of the day is when you break the fast from the previous evening.
This means that even if you were to skip your morning meal and eat in the afternoon, that first meal is still technically your breakfast.
Understanding that your first meal of the day is your breakfast let’s talk about what you should eat.
What Should I Eat?
The easiest and most effective way to think about any meal is to always try and eat whole foods. By this, we mean relatively unprocessed and rich in micronutrients like vitamins and minerals.
We all know that stopping in at a Mcdonald’s is convenient but the calories you get from your breakfast burrito are not ideal for any lifestyle.
Here are three ways you can create your breakfast plate to create the best possible nutrition without the hassle of making complex meals.
3 Quick tips for a Healthy Breakfast –
Start with lean protein – Do not make this complicated. Breakfast is more than eggs. We have been brainwashed to believe that some foods can only be eaten before noon.
Stick with good fats! – Try to stay away from
- trans- fatty acids that appear in processed foods
- hydrogenated fats such as margarine (hydrogen is added to the fat chain to make a normally liquid and perishable fat into a solid and shelf-stable fat)
- most shelf-stable cooking oils (e.g. safflower, soybean, corn oil, etc.)
Things to Keep in Mind
No diet is perfect and no breakfast will be perfect.
Your goal when eating breakfast is to find a meal that helps to sustain you and provide energy to the next meal.
You should also consider when you will be working out. If you are an early morning person and like to train before the sun comes up you can either have a very light meal or fast in the morning eating after the workout.
If you train in the evening you may want to have more calories from fat in your morning meal as the energy will be spread out throughout the day.
In all cases remember to make foods that speak to you, and try to make meals that are sustainable. Eating greens every morning can get a bit… boring. Try to add variety into your meals while consuming calories that provide complete nutrition to fuel your busy life.
What About A Morning Meal Replacement?
Some protein shakes can be used as a meal replacement but only when they are paired with other foods like fruits and vegetables.
What Cooking Oil Should I Use For Frying?
Olive oil is generally the preferred oil of choice as it is mostly unsaturated fats that have been shown to promote wellbeing and have not been linked to weight gain or chronic health conditions.
What About Coffee?
Coffee has been shown in long-term research to help promote wellbeing when 2 cups or less are consumed daily. Try your best to limit your caffeine intake to 1-2 cups daily.