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I’m not your mom but I am going to tell you to eat breakfast!

Low Fat yogurt with frozen blueberries and granola

Some people don’t like breakfast.  I’m not one of ’em but I get it – you don’t want to force yourself to eat when you’re not hungry.  It makes you feel sick.  But hear me out.  This is why you should eat breakfast:

  1. Breakfast eaters tend to have lower BMI’s than non-breakfast eaters.  It’s hard to say why, though many speculate that it’s because people who tend to eat more frequent meals have smaller, appropriate portion sizes.  Who knows.  Anyway, a lower BMI is associated with better health.
  2. Breakfast eaters are more alert, more able to concentrate and fatigue more slowly than non-breakfast eaters.  There have been a lot of studies done in a variety of populations from children to medical students.  There’s a clear correlation between eating breakfast and improved cognitive performance.
  3. Breakfast eaters tend to be healthier eaters in general.  Meaning, they consume a more appropriate number of calories daily and in more appropriate portion sizes.  They choose more fruits, vegetables, and whole grains. *

*Though this might appear to be the same as my #1 point – there’s an important distinction.  Weight and BMI are not reflective of how healthy a person’s eating habits are.  There are plenty of people who eat “what they want” and stay thin.

If you’re a non-breakfast eater, don’t be alarmed – you’re not (necessarily) destined for obesity or other chronic diseases!  NOT eating breakfast is a pattern you’ve gotten yourself into AND it’s a pattern you can get yourself out of.  Stop rushing in the morning and slow down.  Start with small meals.  You CAN train yourself to eat and you WILL like it.  Seriously though, just try.

Want to try to eat breakfast but ‘don’t have the time’?  Try these 2-minute or less suggestions:

  1. Spread 2 tablespoons of peanut butter and spread it on a whole wheat wrap.  Wrap it around a peeled banana.  Alt version: Do this on a waffle and sprinkle with raisins instead of a banana
  2. On the go cereal – replace the milk with low fat yogurt, throw it in a cup and you have your own parfait!  Add frozen fruit for more flavor.
  3. “Instant” Breakfast burrito – scramble eggs and add some low fat cheese in a bowl cook in the microwave on high for 1-2 minutes.  Empty onto a wrap and you’ve got a near-instant breakfast burrito.
  4. Oatmeal – No time? Pre-mix your own!  Buy unsweetened coconut flakes, almonds or walnuts, dried fruit, cinnamon, or any other of your favorite additions and mix it in an airtight container.  When you’re in a rush, put ½ – ¾ cups of your oatmeal mix in a reusable container and run out the door.  If you’re not going somewhere that has hot water, you can stop at most bodegas, delis, or coffee shops and ask for some.
  5. Use leftovers.  Have leftover brown rice?  Turn it into a breakfast cereal by adding a little honey, apple, cinnamon and low fat milk.  Microwave for 30 seconds- 1 minute.

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2 Comments to "I’m not your mom but I am going to tell you to eat breakfast!"

  1. TB1 says:

    Great entry. This is seriously a great blog. I enjoyed the the entries on “Red Meat” and “Eating After 8pm” as well. You have a real talent for journalistic writing (in addition to your expertise in Nutrition). The explanations are concise and helpful, like the healthy lifestyles you describe the articles contain no unnecessary calories! The charts/graphics are strong visual aids, and the links are great ways to continue further research on particular topics. Please keep it up, you have a real appreciative audience out here!

    • Kate Gardner says:

      Thanks, Mike! I appreciate your dedication and enthusiasm. It’s nice to know that people are actually reading and enjoying this blog!

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