Many often hear that breakfast is the most important meal of the day! That's because it “breaks the fast." In other words, breakfast kickstarts our body into “on” mode after resting in slumber mode throughout the night. Eating in the morning gets our metabolism going, which can help with weight management goals. In fact, one study found those who skip breakfast 3 or more days per week are more likely to have a larger waist circumference. Another study found that obesity rates are 25% higher in those who skip breakfast.
Besides aiding with weight management, eating breakfast helps supply our bodies with energy. Studies also show those who eat breakfast are more likely to fit in all the food groups throughout the day, which supports the Dietary Guidelines for Americans for balanced eating as you have learned about thus far in your MyCare Journey.
A misconception about breakfast is that you have to eat “breakfast” foods. This could not be further from the truth! Here are a few ideas for a balanced breakfast that may seem non-traditional.
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Shrimp stirfry with mixed vegetables of choice and brown rice.
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Black bean tacos with whole wheat tortillas, cheese, lettuce, onion, tomatoes, and quinoa.
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English muffin pizzas: whole wheat english muffin with low sodium tomato sauce, cheese of choice, and veggies of choice (peppers, onions, and tomatoes make great options).
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Peanut butter and jelly sandwich on whole wheat bread paired with a glass of milk and a piece of fruit.
*If you have been prescribed a gluten-free diet by your provider, a few gluten-free whole wheat brands include Schar, Udi’s, and O’Doughs.