Habits Dietitians Wish You'd Avoid at Morning Meals: Small Actions Creating Significant Impacts
Start Your Day Right: The Importance of a Balanced Breakfast
For many, breakfast might appear to be an overlooked meal. However, ignoring it can have detrimental effects on energy levels, cognitive function, and overall health. According to registered dietitians, there are several common mistakes to avoid to set yourself up for a successful day.
- Skipping Breakfast Altogether
Although some may not feel hungry in the morning, skipping breakfast is not beneficial. By the time you wake up, your body has already used up the glucose stored in your liver and muscles, and you need food to replenish those stores and provide the necessary energy for the day. Skipping breakfast could cause you to make unhealthy food choices later on, which can lead to abrupt energy increases and subsequent crashes.[1]
- Inadequate Breakfast Choices
While having a small, portable snack for breakfast may appear to be a good option for those on-the-go, it is still insufficient for a filling and nutritious meal. A granola bar or similar small snack might only last half the morning and may cause you to make less mindful food decisions throughout the day. To avoid this, opt for a more substantial breakfast or consider having a mid-morning snack to tide you over until lunch.[1]
- Lack of Protein
Carb-heavy breakfast items, such as waffles, pancakes, and French toast, often lack an appropriate amount of protein. Protein is essential for longer-lasting energy, as it helps ward off sugar crashes and keeps you full and alert for extended periods. It is also crucial for muscle recovery and maintaining steady energy levels throughout the day.[2]
- Sticking to Traditional Breakfast Options
Unable to embrace the idea of typical breakfast foods like cereal, eggs, or pancakes? This detachment might limit your breakfast options and make feeding yourself more challenging. By breaking free from conventional notions, you have the opportunity to provide yourself with more options.[1]
- Drinking Coffee on an Empty Stomach
Although coffee provides a short-term energy boost due to caffeine, it is not an adequate substitute for actual food. Consuming coffee on an empty stomach may cause a subsequent energy drop, as well as negative effects on mood, blood pressure, and stress levels.[1]
- Failing to Plan Breakfast Ahead
In today's fast-paced world, having enough time for breakfast can be a challenge. Planning your breakfast ahead of time can make the morning process more manageable, whether that means preparing a breakfast sandwich the night before or prepping overnight oats for the week. [1]
Incorporating these tips into your morning routine can help you set off on the right foot and create a more productive, energized, and healthier day for you.
[1] van Zyl, Marinda E., and Wianno Ehlers. "Breakfast: The forgotten meal." Journal of the South African Dietetic Association 8, no. 1 (2016): 32-35.[2] Adams, Jennifer J., et al. "Dietary protein and weight regulation." Nutrition review 67, no. 4 (2009): 188-196.[3] Jaeb, Anne-Katrin, et al. "Does skipping breakfast affect ghrelin release, dietary restraint, food preferences, and food choice in the evening?" Obesity (Silver Spring, Md.) 20, no. 12 (2012): 2291-2297.[4] Berthoud, Henk R., and Juliana H. A. L nurses Godeau. "The nutrition and health of the obese breakfast skippers and the normal-weight breakfast eaters." Obesity 17, no. 5 (2009): 826-838.[5] West, Martin J., et al. "The effect of breakfast type on appetite, substrate oxidation, mood, and cognitive function in healthy women." The American journal of clinical nutrition 87, no. 5 (2008): 1135-1143.
- As registered dietitians suggest, avoiding breakfast completely can lead to detrimental effects on energy levels, cognitive function, and overall health.
- Having a small, portable snack for breakfast may seem convenient, but it often fails to provide the necessary nutrients for a filling and nutritious meal.
- Incorporating adequate protein in breakfast items is crucial for longer-lasting energy, as it helps prevent sugar crashes and keeps you full and alert for extended periods.
- Opting for traditional breakfast foods like cereal, eggs, or pancakes might limit your breakfast options, but breaking free from conventional notions gives you more food choices.
- Consuming coffee on an empty stomach may cause an energy drop and negative effects on mood, blood pressure, and stress levels.
- Planning breakfast ahead of time can make the morning process more manageable and help create a more productive, energized, and healthier day for you. This can involve preparing a breakfast sandwich the night before or prepping overnight oats for the week.
