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Best Healthy Breakfast

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January 15, 2022


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Is there really one meal that can suffice as the best healthy breakfast? Uttering the phrase, “Breakfast is The Most Important Meal of The Day,” might be cliche to normative perceptions but how many people value the significance of a well-rounded breakfast? In today’s society, we are so consumed by our daily cycles that many of us don’t even entertain the idea of a nutrient-dense breakfast. Research has found even more reasons for making room for the “most important meal of the day.” For instance, breakfast jumpstarts your metabolism (the chemical reactions in the body’s cells that change food into energy) thus, helping you burn more calories throughout the day.


When you eat breakfast you’re communicating to your body that there are lots of calories to be had for the day. Vise versa, skipping breakfast sends a message to your body that it needs to conserve rather than burn any incoming calories. That’s why most people who skip breakfast tend to find themselves feeling sluggish during the day. Their body is trying to operate at the minimum amount of energy needed.


“Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index or BMI,” says Christy C. Tangney, Ph.D., a clinical dietitian at Rush University Medical Center and an expert on the effects of diet and nutrition on heart health.


Advantages of eating breakfast in the a.m.


Multiple studies have found various benefits of starting your day with the best healthy breakfast, such as;


  • Having better performance/focus (memory and attention) (for school-aged children and adults)
  • Having a lower BMI
  • Consuming less fat throughout the day
  • Having a higher daily calcium intake
  • Having a higher daily fiber intake


“Much of the research just makes good common sense,” says Tangney. “If you start with a healthy, satisfying meal in the morning you’re less apt to nibble on less nutritious things during the day, which we often do out of hunger — you grab the first or easiest thing in front of you.”


Best Healthy Breakfast

Disadvantages of missing breakfast


Numerous studies have found a range of disadvantages associated with skipping breakfast:


  • Higher risk of type II diabetes
  • Negatively affects cognitive function
  • Less likely to meet recommendations for fruit and vegetable consumption
  • More likely to consume unhealthy snacks


Harvard University School of Public Health conducted a study that intended to find a correlation between eating habits and health. Over 40,000 women participated in the research conducted for about half a decade. The results show women who had the habit of avoiding breakfast were at a higher risk of developing Type-2 diabetes than women who had their daily breakfast.


“One cannot think well, love well, sleep well if one has not dined well.” – Virginia Woolf


Making good breakfast Choices


You don’t need to take your entire morning making the best healthy breakfast fit for a king or using every ingredient in your kitchen. But being intentional about eating something that is guaranteed to fill you up with energy to tackle your day. Here are some suggestions for those on the go:


  • High-fiber cereal with fresh fruit and almond milk and a protein bar
  • Low-fat protein shake with fresh/frozen fruit
  • Protein toast or bagel with powdered peanut butter
  • Egg whites with tuna and veggies


Nothing great usually doesn’t happen overnight. Making changes to your nutrition health like eating a well-balanced breakfast is a great way to get your health back on track.



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