Skipping meals has become an increasingly popular part of modern life. And breakfast is one of them.
The most common reasons people skip breakfast are: They aren’t hungry, didn’t feel like eating or they were too busy.
As we all know breakfast is very important. But why are we still doing this? Here is what your body does when you skip breakfast: Skipping breakfast has higher risk of having obesity and type 2 diabetes. The researchers explained that because chronic inflammation is known to affect insulin sensitivity, skipping breakfast could contribute to “metabolic impairment.”
You CAN fix this.
What: Have breakfast every morning. You don’t need to eat a lot, just something to get you off to a good start.
Why: Research suggests that people who eat breakfast manage their weight better than those people who don’t eat breakfast. Breakfast is associated with improved performance at school and work, and it helps prevent you from becoming ravenous later in the way.
Here is HOW you can fix your habit:
- Try whole grains, such as oatmeal, whole-grain cold cereal, whole-grain toast.
- Go for fresh or frozen unsweetened fruit.
- Low-fat milk and yogurt, an egg, nuts, seeds, and nut butters such as peanut better can help you feel satisfied throughout the morning.
- If time is an issue, place a box of cereal, a bowl and a spoon on the table the evening before.
- Make a smoothie by taking fruit (bananas, pineapple, fresh or frozen berries), addting low-fat yogurt and blending to a smooth consistency.
- Hot or cold, choose your cereal by looking on the Nutrition Facts label for fiber (choose more!) and sugar content (choose less, please). If you add milk or yogurt, choose reduced-fat or fat-free varieties. Top with slided banana or berries.
- For French toast, dip whole-grain bread in a batter made of egg whites or an egg substitute, a pinch of cinnamon and a few drops of vanilla extract. Fry on a nonstick skillet or use a cooking spray. Top with thinly sliced apples, unsweetened applesauce, berries or sliced banana for sweetness.
- Keep on hand food that you can grab and take with you to work. Convenient foods include apples, oranges, bananas, whole-grain bagels (mini-sized), pre-portioned cereals, low-fat yogurt in single-serving containers and low-fat cottage cheese in single-serving containers. Stir in berries or fruit to add fiber and natural sweetness.
- Make a breakfast wrap with whole-wheat tortillas, roll in scrambled eggs with diced peppers and onions or peanut butter and bananas.
- If you don’t like tranditional breakfast foods, look for something healthy that you do like. For example, fix yourself a sandwich made with lean meat, low-fat cheese, vegetables and whole-grain bread.
If you really, do not have a habit yet….
Simply start with just grabbing a piece of fruit (Hint: apple and banana are the most convenient) as you walk out of the door. Then, gradually include other food groups. Just like you got used to not eating breakfast, you can make eating breakfast an enjoyable and effective health habit.
If you skip breakfast, eventually your body says, “If you’re not going to feed me, I won’t be hungry,” and you don’t miss eating breakfast. But you’ll overeat later in the day. Eating breakfast can help you lose weight and improve your health.
Source: TIME, The Mayo Clinic, Huffington Post
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