Breakfast is often coined as “the most important meal of the day” but, have we ever wondered why? Many people choose to skip breakfast due to not feeling hungry in the morning, not having enough time to prepare for this meal or some do not know of the great benefits that consuming this meal can provide.

Breakfast is defined as the first meal consumed after the longest period of rest, within two to three hours of waking and consisting of food/beverage choices from at least one food group. For those who work night shifts, their longest period of rest may be at different hours than those who work day shifts; therefore, breakfast does not strictly mean “the morning meal.” However, it is important to understand the importance of consuming breakfast within two to three hours of waking in order to break the fast, from the long period of rest, which allows our body to be provided with sufficient energy to begin the day. Consuming food and beverages from at least one food group is specified, as a part of the definition, so that a breakfast of “only coffee” is not considered as a breakfast meal.

The benefits of consuming breakfast have been studied in numerous research studies. The 2010 Dietary Guidelines for Americans states breakfast that is comprised of “nutrient dense” food choices has been shown to contribute to less weight gain over time as well as contribute to maintaining a healthy weight. Research has shown that when someone skips breakfast, they are more likely to overeat at the next meal, due to delayed hunger, as well as choose unhealthier food choices that often provide excessive calories and fat content which can leads to weight gain. Consuming breakfast has also been shown to help with improved memory and improving overall positive mood.

What is a “nutrient dense” breakfast? To get the most nutrition “bang-for-your-buck,” we should ideally consume choices from at least three food groups in order to achieve a greater nutritional impact. Lean protein foods can provide satiety, which can help control overeating later in the day. Low-fat dairy is a food group not usually consumed at lunch and dinner; therefore, consuming it at breakfast can help provide calcium and vitamin D. Whole grain food choices can provide significant fiber, which helps provide satiety as well. Try choosing a whole-grain food item with at least three grams of fiber per serving, which has been shown to reduce the risk of heart disease, cancer and obesity. Lastly, fruits and vegetables are encouraged to consume at each meal for greater vitamin and mineral intake as well as increasing fiber content for satiety. For more guidance of this standard, visit www.choosemyplate.org.

So, how do we actually prepare this “nutrient dense” breakfast? Breakfast does not have to be a gourmet meal nor does it need to include fancy foods! Try any of the following examples to help you get started in consuming this “important” meal of the day!

Ashley Corbett, MS, RD, LDN is a registered dietitian with Vidant Wellness Center and Vidant Beaufort Hospital and can be reached at 252-975-4236.

 

Breakfast Example No. 1 — Cereal with Omelet and Apple

Serving Size	Food Item	Important Nutrients	Calories	Food Group
1 cup	Kashi GoLean Cereal	10 grams of fiber!	140	Whole Grain
½ cup	Skim Milk OR Lactaid	Calcium & Vitamin D	45	Lowfat Dairy
2	Eggs (cooked with nonstick spray)	Protein, nutrients	144	Protein
Varied	Mushrooms, Onions, Peppers, Spinach	Fiber, Vitamins, Minerals	–	Vegetable
1	Apple w/ skin	Fiber, Vitamins, Minerals	93	Fruit
			422 Total Calories	Provides food from all groups!

 

Breakfast Example No. 2 — Burrito with Fruit

Serving Size	Food Item	Important Nutrients	Calories	Food Group
1	Whole Wheat Tortilla	Fiber and nutrients	130	Whole Grain
½ cup	Black beans	Fiber and nutrients	114	Lean Protein
1 Cup	Papaya	Vitamins & minerals	55	Fruit
¼ cup	Shredded Lowfat Cheese	Calcium	80	Dairy
Varied	Add peppers, onions, spinach, tomatoes, etc to the burrito	Fiber, Vitamins, Minerals	–	Vegetable
			379 Total Calories	Provides food from all groups!

 

Breakfast Example No. 3 — Easy and Quick!

Serving Size	Food Item	Important Nutrients	Calories	Food Group
3	Whole Grain microwave pancakes	Fiber, Nutrients	240	Whole Grain
6 ounces	Greek fat-free/plain yogurt	Calcium & Vitamin D	90	Lowfat Dairy
½ cup	Fresh Blueberries (add to yogurt)	Fiber, vitamins, minerals	42	Fruit
1	Hard Boiled Egg (make several ahead of time)	Protein, Nutrients	72	Lean Protein
			444 Total Calories	Provides food from all groups!