Rev up and Go!

It still holds true: Breakfast is the most important meal of the day! According to an article presented in the Journal of Public Health Nutrition as well as information presented from the Institute of Population Health from the University of Ottawa, most people who do not start their day with a healthy breakfast have poorer nutritional habits overall.  Skipping breakfast leads to a less normalized meal pattern for the rest of the day and more unhealthy snacking habits.  When you add these up: larger lunch and dinner portions with poor snacking habits in between, we see an increased consumption of fatty foods and those higher in sugar, which we know are not the appropriate fuel sources to keep our bodies in top shape.

After an evening of rest, our body goes into starvation mode, hence the name of the meal, “break”-the-“fast”.  When we start our day, continuing on with this starvation, our body’s metabolism slows down.  When the first meal finally hits, our bodies respond by holding on to those calories, most often as fat, not knowing when the next meal is going to occur.  Overall, fuel from meals is not sent to the cells that need them (brain and muscles), decreasing the efficiency of how well our body metabolizes our food.  This type of routine could lead to issues such as overweight and obesity, adding more stress to your body and overall health.

Although research indicates that in the end, those who eat breakfast vs. those who skip it, eat a similar number of calories, the difference is in the type and quality of the food.  Breakfast eaters tend to make better choices throughout the day, include more fruits, vegetables, and milk products and follow a more normalized eating pattern.  Non-breakfast eaters have a poorer quality diet, choosing high energy, nutrient poor food choices and eating larger meals and snacks later in the day and evening when our energy needs aren’t as high.

When it comes down to it, our bodies are better able to use and metabolize nutrients that come from fruits, vegetables, whole grains, milk products and lean protein choices, when breakfast is included each day, and there is a more even intake of calories throughout the day.

Check out these tips to help you include breakfast each day, stimulate your brain and start your day out on the right foot:

• Make a batch of oatmeal on Sunday evening
  • Warm up a portion with milk in the morning and add your favourite fruit
• Prepare a large batch of yogurt and fruit smoothie and keep it in the fridge
  • Give it a stir in the morning and take it with you on your way out of the house
• Make a quick peanut butter and banana wrap to eat on the go or at home
• Enjoy a yogurt with your favourite fruit
• Make a batch of your favourite, healthy oatmeal and fruit muffins and freeze individually for a quick grab-and-go
• Make your own trail mix and put a portion in a container to munch on on your way in to school or work
• Grab ½ a bagel with a slice of cheese and/or a fruit

Rule of thumb: aim to include 3 different food groups at meals, and 2 food groups at snacks and you’ll be setting yourself up for success!  Be creative! Have fun! Make healthy eating a part of your everyday life!

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php