Many people have heard that breakfast is the most important meal of the day, however, today over 31 million Americans still skip breakfast daily. Why do they skip breakfast when they know it is key to starting your body working for the day with a full fuel tank? A high percentage say time is the issue. So, what does this dietitian do to stay on schedule and still eat breakfast? There are 3 simple things I do to be a successful daily breakfast eater:
FLEXIBILITY: I am flexible with my breakfast. My only real rule about my breakfast is that it must come before I eat lunch! 😊 To me that means I have the flexibility to eat when I can. I can eat right when I get up, after I workout or at my work desk later in the morning. It all depends on me listening to my body and determining what type of breakfast will fit in the day. Being flexible on what I eat for breakfast is the second half of the message. What I eat can be as simple as a fruit smoothie, last night’s dinner leftover, a breakfast sandwich, oatmeal, or hummus on toast. It all depends on how hungry I am, how much time is available and what sounds good. After seeing company leave and having a busy weekend, my Monday breakfast this week was simply a slice of toast smeared with hummus and a refreshing glass of FABULOUS Florida Orange Juice. This morning I took a walk first and was pretty hungry when I returned. I decided that eating my go to Power Oatmeal breakfast* was going to hit the spot. Being flexible simply allows me to also follow a key wellness tip of eating a VARIETY of foods!
PLANNING: Each day brings on new and different challenges. And some days one’s schedule can require strength and high energy; therefore, one must PLAN and KNOW when your breakfast needs to be a more filling or calorie dense. An example of this is when I know my day is going to be jam-packed and eating lunch will be later in my day. When I know this is going to happen, I will make sure I eat a breakfast that is larger in portion and includes all three of the big macro nutrients: carbohydrates, protein and fat. As mentioned earlier, my Power Oatmeal breakfast will meet the bill, but so would having a breakfast egg sandwich and hash browns.
SHOP for SUCCESS: When I create my grocery shopping list, I plan to have a bunch of options in my pantry or refrigerator that will allow me to eat a variety of breakfasts over the week. I like to keep my options open to meet the needs of my ever changing day, therefore I ensure I have enough of my staple food items on the shelves and if I am low, I add it to the list. Some good breakfast food staples to have on hand in our home are:
Carbohydrates: Oatmeal, Bread, 6” tortillas, English Muffin, Bagel, Fresh Fruit, Banana, Potatoes for hash browns.
Protein: Milk, Eggs, Sliced or Shredded Cheese, Yogurt, Cottage Cheese, Hummus, Nut Butter.
Fat: Most of the proteins above contain the necessary fat, but butter, cream cheese or margarine can be added to the list.
When I allow myself to follow the above 3 tips, I tend to be energized, clearly thinking, and positive. It also prevents me from getting “H-angry”. ** In addition to helping myself, I also set a good example for others in my home. They are ready to meet the day ahead and they benefit from me being prepared. My father always used to say “Use the 5 P’s, Alicia! Proper preparation prevents poor performance!”. I think he was actually talking about my homework or my track running, but in my line of business eating well is the homework we all need to do to perform at our best!
Be well - Alicia
*My Power Oatmeal Concoction: In a bowl I place ½ cup cooked oatmeal, ½ cup cottage cheese, 1 teaspoon brown sugar & 1 cup of fresh fruit. Stir and Eat! Sticks to your ribs and oddly enough tastes SO GOOD!
**H-angry is when you are irritable because you are so very hungry!
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