The Benefits of Breakfast
There are various physical and mental health benefits associated with eating breakfast regularly. Studies have shown that breakfast can improve metabolism, enhance cognitive function, and reduce the risk of chronic diseases such as diabetes, heart disease, and obesity. Consuming breakfast is an opportunity to work in more essential nutrients like vitamins, minerals, and fiber and provide you with more fuel to energize your morning.
Eating breakfast makes a difference in regulating hunger and fullness cues and improving mood. Because our digestive system and circadian rhythm are linked, skipping breakfast can impact hormones, digestion, and sleep. Having something to eat when you wake up also enhances cognitive function, improving concentration, memory, and mood throughout the day. In addition, when you are not ravenously hungry from skipping breakfast, you are less likely to make impulsive food choices or overeat later on.
What If I’m Not Hungry When I Wake Up?
We understand there are days when you wake up not feeling hungry, and that’s perfectly normal. Factors such as lifestyle, sleep patterns, stress levels, and psychological influences can affect one’s appetite. This is where the importance of establishing habits comes into play. By making it a routine to have breakfast, you’ll find it easier to stick with it. Aim to consume some form of nutrients within one hour of waking up, and remember, something is always better than nothing. Whether you have breakfast at 6 am or 1 pm, eating upon waking has been proven to have positive health outcomes.
Pairing Nutrients for Breakfast
All meals are not the same. It is important to make smart breakfast choices. The combination of high-fiber carbohydrates, lean proteins, and heart-healthy fats not only support our metabolism, but our hunger hormones. This type of meal will keep you satisfied instead of hungry an hour later.
Try to avoid consuming sugary cereals or foods with empty calories. A sugary breakfast gives a burst of energy, followed by a crash, whereas a balanced breakfast gives you the energy that will fuel you through your day.
Well-balanced breakfast options in the UGA dining commons:
- Hard-boiled egg with cream cheese on a bagel
- Peanut butter/almond butter and sliced fruit on whole-grain toast
- Yogurt with fruit and nuts
- Oats made with milk (dairy or nut-based) and topped with fruit and nuts
- Omelet made with fresh veggies
- Scrambled eggs with whole-grain toast
- French toast or pancakes topped with fresh fruit, applesauce, or honey instead of syrup
- Cheerios, Honey Nut Cheerios, or Frosted Mini Wheats with milk and a banana
- Chocolate milk (or a smoothie if you go to Summit) with fresh fruit
Eating breakfast helps set the tone for your day and helps you stay sharp and productive at work or school. Breakfast supplies energy and nutrients critical to working and learning activities. Whether having a chill day, running to class or work, or hitting the gym for a workout, your brain and body both need fuel upon waking. Kick-start your day by consuming a well-balanced breakfast!
References:
Gibney MJ, Barr SI, Bellisle F, et al (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients, 10(5), 559.
Gwin JA, Leidy HJ. (2018). Breakfast consumption augments appetite, eating behavior, and exploratory markers of sleep quality compared with skipping breakfast in healthy young adults. Curr Dev Nutr. 28;2(11):nzy074. doi: 10.1093/cdn/nzy074. PMID: 30402594; PMCID: PMC6215927.
Li ZH, Xu L, Dai R, Li LJ, Wang HJ. (2021). Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis. Medicine (Baltimore). 100(44):e27629. doi: 10.1097/MD.0000000000027629. PMID: 34871228; PMCID: PMC8568444.
Rong S, Snetselaar LG, Xu G, Sun Y, Liu B, Wallace RB, Bao W. (2019). Association of skipping breakfast with cardiovascular and all-cause mortality. J Am Coll Cardiol. 73(16):2025-2032. doi: 10.1016/j.jacc.2019.01.065. PMID: 31023424.