Back to Breakfast Basics

| Posted On Nov 13, 2018 | By:

oatmeal and berries for breakfastMany people avoid eating breakfast, explaining “I don’t have time in the morning” or “I want more sleep” or “I’m not hungry.” But did you know that eating breakfast may help you feel better, improve your mood and increase your energy? According the National Registry of Weight, among individuals that have lost 30lbs. and have kept it off for more than a year, 78% of them eat breakfast daily. Breakfast may help with weight loss by preventing you to overeat at other times of the day, while skipping breakfast is linked to early stages of hardening and narrowing of arteries, higher blood pressure and higher fasting blood sugars.

Nutritionist Adele Davis in the 1960’s suggested people should eat breakfast like a king, lunch like a prince and dinner like a pauper. It’s good advice. You may want to experiment with eating more in the morning and less at night for 1 week and evaluate how you feel.

So how do you bring breakfast back into your routine? The Back to Breakfast Basics tips below should give you and your family some new ideas to start your day and boost your health.

A simple equation for a nutritious breakfast is Protein (P) + Grain (G) + Fruit (F). The protein foods – which include eggs, peanut butter, nonfat milk, yogurt, hummus, and nuts – will help you feel full and build and repair muscles. Grains or starches, which include, oatmeal, whole grain bread, waffles and high fiber cereals, will provide energy, fiber and stabilize blood sugar. Whole fruits like oranges, blueberries, strawberries and apples will provide energy, hydration, and vitamins and minerals. 

Energy boosting breakfast choices

 To Go Breakfast Choices

So remember: Protein (P) + Grain (G) + Fruit (F) is the healthy breakfast equation that will help you start your day with more energy and focus. To assist you with your food choices and offer some ideas for healthier eating, make an appointment with an Atrius Health nutritionist by calling us at 617-629-6444.

Print Friendly, PDF & Email

About Marlene O'Donnell, RD

Marlene O’Donnell is a registered nutritionist and certified diabetes educator with over 25 years’ experience helping people develop healthy eating habits and lifestyles. With a master’s degree in nutrition from Boston University, she has a passionate interest in diabetes, weight management, and cardiovascular health. She sees patients in our Harvard Vanguard Braintree and Kenmore practices. In her spare time, she likes to spend time with her large extended family and participate in running, swimming and cycling.