Give yourself a break (fast!)

We have places to go, things to do, school, work, and commutes to face. So we wake up, shower, put on clean clothes, grab a hot cup of coffee, and off we go. How about a healthy breakfast? Nice idea, but who has time? We can grab a breakfast bar, sandwich, bagel or muffin on the road, or nosh on whatever’s in the break room or in our desk at work.

If this scenario sounds familiar, it’s time to rethink your morning strategy and make time for breakfast. A good breakfast gives us a sound foundation for the day, helps us stay focused and achieve optimum efficiency in school and at work. And, according to researchers, a nutritious breakfast helps us both physically and mentally. People who eat a hearty breakfast containing more than one-quarter of their daily calories consume less fat and carbohydrates during the day than people who skimp on food in the morning. Breakfast eaters have a higher intake of essential vitamins and minerals. Plus they generally have lower serum cholesterol levels, which are associated with reduced danger of heart disease.

Start your day the healthy way

By eating a nutritious breakfast — one that includes at least one serving of fruit — we improve our chances of reaching the recommended five servings of fruits and vegetables a day. Dozens of studies have shown that people who eat plenty of fruit (and vegetables) generally have a lower risk of heart disease, cancer, and other chronic diseases. What’s more, orange juice, typically a breakfast staple, is loaded with vitamin C and potassium. A glass of O.J. daily boosts “good” HDL cholesterol, which helps keep arteries from getting clogged, reducing the risk of high blood pressure and stroke.

Start your day with a bowl of breakfast cereal (preferably lightly sweetened), and you’re more likely to get all the nutrients you need. That’s because most cereals are fortified with an array of important vitamins and minerals, including folic acid, which helps prevent birth defects and has been linked to lower risk of heart disease and colon cancer.

The best breakfast cereals are rich in fiber, something most of us don’t get enough of. Experts say we need 25 to 30 grams of fiber a day to be our healthiest. The average American consumes only 13 grams, a shortfall that may put us at unnecessary risk of heart disease. Fiber is found in fresh fruit, and with foods made from grains, particularly those less processed. Also, if you’re trying to lose some weight, sitting down to a healthy, high-fiber breakfast could be the key to success. High-fiber foods fill you up on fewer calories. Fiber also slows the digestive process, which in turn wards off hunger pangs later. That’s especially important in the morning, and when followed by a healthy mid-morning snack, it makes it easier to avoid that mid-morning slump, which often drives us to pastries and fat- and sugar-rich foods which satisfy our craving but are nutritionally empty.

Here are some simple tips for eating a quick and easy breakfast:

  • Choose two or three foods, including at least one from each of the following food groups:
    – Bread and grain (i.e., cereal, toast, muffin)
    – Milk and milk product (i.e., low-fat yogurt, low-fat milk)
    – Fruit or vegetable group (i.e., bananas, apples, carrots)
  • Pick up portable breakfast items when at the grocery store. You should buy foods like fruit, low-fat yogurt, whole-grain breakfast bars or granola bars for those mornings when you have to eat breakfast on the go. If you can keep a box of low-fat, low-sugar cereal at work or school, eat when you get there!
  • Replace or accompany that morning cup of coffee with a glass of orange juice or milk.
  • Make an omelet! Eggs with some kind of lean meat, cheese and veggies give your body a much-needed boost in the morning. You can shorten preparation time by chopping up your vegetables the evening before and storing them in your fridge.
  • Get up 15 minutes earlier.  You can easily fix and consume a healthy breakfast in 15 minutes or less.
  • Plan ahead to eat breakfast.  This means you should decide what you are going to eat for breakfast before the next morning.  You can save time by putting out the box of cereal or cutting up some fruit the night before.

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Be sure to check out the CBIA Healthy Connections wellness program at your company’s next renewal. It’s free as part of your participation in CBIA Health Connections!