Fit Fare

Image - GSHS 2006

It’s not just an old wives’ tale: breakfast matters. However, many of us are guilty of skipping breakfast or making poor choices when we do it eat it. Even though it feels like a small, light meal, breakfast menus are full of fat-bombs and other nutritional wastelands. How do you balance the need to fuel up in the morning with a smart eating plan?

First, why should you eat breakfast in the first place?

1. It improves your performance in school or work. When you’ve been fasting all night, getting some calories, fiber, protein, and complex carbohydrates into your system lets your body know that it’s time to perform. An increase in blood sugar provides nutrition for the brain, and a well-fueled brain is essential for cognitive function. School children score better on standardized tests when they’ve eaten a meal about thirty minutes before taking it. You wouldn’t go outside in the winter without a coat; don’t show up to work with your brain unprepared, either.

2. It helps with weight management. This comes back to blood sugar. Your blood sugar is naturally low after going eight or more hours with no food, and to prolong that fast is to increase the effects of the rush/crash cycle. Without a more steady stream of nutrition, you are more likely to feel cravings and overeat later in the day.

3. It’s a low-pressure eating environment. Since most of us eat breakfast alone or with family, the same kind of pressures that surround other meals don’t exist at breakfast. There are no officemates around to talk you into going out for burgers instead of eating your soup and salad at your desk. There are no waiters trying to sell you the Triple Stack Nachos and Super Jumbo margarita. Breakfast can be a calm, easy-to-manage meal that is fully under your control.

So how do you make good choices?

1. Plan ahead. When you’re in a rush to get to school or work, it’s tempting to just dash out the door without eating anything. That increases your likelihood to pick up a doughnut or croissant at the coffee shop later. Instead, find quick and simple breakfast options and have them ready to go with a minimum of preparation. The night before, you can chop up some peppers, onions, and mushrooms and put them in a microwave-safe cup with a beaten egg or egg white. In the morning, just take the cup out of the fridge, give it a quick stir and a minute or two in the microwave, and you have an omelette.

Cereals are also quick and easy, but be sure to read the labels. Some cereals with a healthy reputation, such as granola, can actually be very high in sugar and fat. And watch the portion sizes, too; it’s easy to load up a bowl with several cups of cereal when a serving size is really just 3/4 of a cup.

Fruit is the ultimate convenience breakfast. It’s easy to grab an apple, pear, peach, or banana, and eat it on the run. Fruit provides many nutrients, is portable, and requires little or no preparation.

2. Include fiber. Whole grain products are a good source of it, as are fruits and vegetables. Look for whole wheat versions of your favorite bread products, such as English muffins, bagels, and bread; many cereals are also fortified with extra fiber. Fiber promotes colon health and has long been linked to cancer prevention; it also creates a full sensation, so you are likely to feel more satisfied after eating high-fiber foods than after eating lower-fiber foods.

3. Avoid the traps. Perhaps at breakfast more than at any other meal, junk can come disguised as legitimate food options. A stack of buttermilk pancakes, even before adding butter and syrup, can have over 700 calories. Fatty meats, such as bacon, sausage, and ham, make frequent appearances. Giant muffins might really be several servings, and loaded with sugar and fat. Breakfast beverages can be troublesome, too: sweetened coffee beverages with cream can pack a hefty calorie punch. Juice portions should be kept small, or better yet, have whole fruit instead. Whole fruit has all the nutrients of juice plus more fiber and usually fewer calories.

With a little forethought, breakfast can be a real boon to your day. Plan ahead and enjoy the benefits!