The Most Important Meal of the Day

by Desiree Martin

Breakfast is the most important meal of the day, right? There is a lot of fuss about breakfast and whether it truly is the most important meal of the day or not. I generally recommend trying to eat within the first two hours of waking up. You wouldn’t continue to drive your car on empty, would you? The same goes for your body. Two hours after waking up, you are now running on empty! Your metabolism won’t switch into its full acceleration until you have provided some fuel.

There are many benefits that have been shown in people who consume a regular, balanced breakfast including: weight control and improved performance throughout the day. The word balanced being a key factor in that sentence. Try to limit your intake of highly processed, high sugar, low fiber and nutrient empty options such as: doughnuts, a highly processed, sugary cereal, a bagel with butter or cream cheese, or low protein, high sugar breakfast bars. We want to begin our day with fuel, these foods can create quick pick me ups, that lead to crashes in blood sugar throughout the day.

Desiree Martin RDN
Registered Dietitian
Phone: 973.975.0270

To truly make the most out of this important meal, always include a good source of protein. This could be either, a low sugar protein bar, a scoop of protein powder, eggs prepared any way, plain Greek yogurt, nuts or nut butter. Avoid consuming a breakfast that is high in refined carbohydrates and low in protein and fiber. Here are a few examples of balanced breakfasts:

  • Smoothie with 2 servings of fruit, plant based protein powder, 1 cup almond milk and
    spinach (Vegan)
  • 2 scrambled eggs with veggies and 1 slice of Ezekiel bread
  • A plain Greek yogurt with chia seeds, scoop of powdered peanut butter, honey and
  • A small piece (4oz) of fruit with 1-2 scoops of nut butter (Vegan)
  • 8oz of steel cut oatmeal with cinnamon and hardboiled egg on side
  • Chia seed pudding (Vegan)

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