Breakfast is often called “the most important meal of the day” for good reason. It provides your body with essential nutrients and energy after an overnight fast. Skipping breakfast can lead to a number of health problems, including:
- Low energy levels. When you skip breakfast, your body doesn’t have the fuel it needs to function properly. This can lead to fatigue, difficulty concentrating, and irritability.
- Weight gain. People who skip breakfast are more likely to overeat later in the day. This is because they’re trying to make up for the calories they missed in the morning.
- Increased risk of chronic diseases. Skipping breakfast has been linked to an increased risk of chronic diseases such as heart disease, stroke, and type 2 diabetes.
If you’re not used to eating breakfast, start by gradually adding small amounts of food to your morning routine. A healthy breakfast should include a variety of nutrients, including:
- Carbohydrates. Carbohydrates are the body’s main source of energy. Good sources of carbohydrates include whole grains, fruits, and vegetables.
- Protein. Protein helps build and repair muscle tissue. Good sources of protein include lean meats, poultry, fish, eggs, and dairy products.
- Fat. Fat is essential for brain function and hormone production. Good sources of fat include avocados, nuts, and seeds.
Here are some healthy breakfast ideas:
- Oatmeal with fruit and nuts
- Yogurt with granola and berries
- Eggs with whole-wheat toast
- Smoothie made with fruits, vegetables, and yogurt
- Whole-wheat bagel with peanut butter and banana
No matter what you choose to eat for breakfast, make sure it’s something that will give you the energy and nutrients you need to start your day off right.
