If there is one cliché in the nutrition world that has got to go, it’s that breakfast is the most important meal of the day. We get it! We know! In fact, 90% of Americans (no word on Canadians) acknowledge that eating breakfast is a good idea. But does that get us anywhere? No! Because approximately 50% still don’t eat breakfast.
That’s why I’m proposing a new saying, something more attention-grabbing and exciting. Something like, ”Eat breakfast because you need it, and youll feel better.” I dont know, sayings are hard and I’m still working on it. But while I’m working on that, here is some information on how you could be working on your breakfast.
Benefits of a Healthy Breakfast
Numerous studies have shown a ton of different benefits to eating a nutritious breakfast. Here are just a few:
- improved learning/retention
- improved energy
- improved mood
- lowered cholesterol
- increased strength
- less body fat
- better food choices later in the day
- improved bowel movements
Looks like more than enough reasons to improve upon boring ol’ toast and tea!
Before You Even Make a Meal
First things first: you need to plan out your breakfast. The reason pancake and sausage on a stick exists (it actually does) is because people are in a hurry in the morning. A little prep the night before will make it that much easier the next day.
Next, make it a routine! Chances are what you eat right now is decided by convenience and routine. Instill a healthy breakfast into your morning routine. If you’re too busy to prepare a good breakfast then you’re too busy to be healthy.
Finally, keep track of how you feel once you give up sugar-cereals for a more nutrient-dense morning meal. Don’t explain away more energy, better mood and increased focus to having a good day. Recognize that you started your day with a good meal and that it’s helping!
An average North American breakfast looks like this:
It should look like this!
Try to incorporate these into your morning meal to start the day on the right foot.
- protein-dense food (eggs, lean meats, beans, protein powder)
- vegetables and fibrous fruits
- ancient grains (quinoa, millet, spelt, amaranth, rolled oats, etc.)
One good way is to make a classic omelette. Get your eggs going, throw a couple veggies in, maybe a little meat and youre laughing! Heres my favourite omelette recipe. I like to pair it with a little bit of oatmeal.
- 3 large eggs
- 2 tsp coconut oil
- 3 oz turkey, chopped
- handful of spinach
- 1/3 onion, chopped
- bit of parsley
Brown the onions and turkey in 1 tsp of coconut oil. Add spinach right at the end just until it goes dark green. Beat the eggs, then pour into separate skillet with the rest of the coconut oil. Wait until the bottom is solid then flip. Throw in the veg and lightly salt. Fold over your creation and top with parsley.
In a Hurry? Make a Shake
Shakes take about 4 minutes to make; less if you have the ingredients ready the night before. They can be the perfect breakfast meal. The best recipe I’ve seen is a 7-step process from Precision Nutrition. Here are the steps:
Step 1: Start with ice cubes
Step 2: Pick a fruit
Step 3: Pick a veggie
Step 4: Pick a protein powder
Step 5: Pick a nut/seed
Step 6: Pick a liquid
Step 7: Pick your topper
Step 1: 5 ice cubes
Step 2: 1/2 banana
Step 3: 3 kale leaves
Step 4: whey protein powder (chocolate)
Step 5: 1 oz pecans & 2 tbsp peanut butter
Step 6: 3/4 cup water
Step 7: shredded coconut
Just Eat It!
Alright, enough chatter. I’ts time for action. Get out there and eat your breakfast! Hey, maybe thats the saying Im looking for: “Breakfast: just eat it!” Hopefully Nikes okay with that…