Nutrition Articles

Learn to Love Breakfast

Reasons to Make A.M. Eating a Habit

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Few families have the time to cook an elaborate meal each morning. Fortunately, having a healthy breakfast doesn’t mean you have to slave over a hot stove for hours. Some quick, yet nutritious, breakfast ideas include:
  • A scrambled egg with whole-wheat toast and half a cup of fresh blueberries
  • A whole-wheat toaster waffle topped with fresh strawberries
  • A flour tortilla filled with leftover chicken, low-fat cheese, peppers and avocado
  • A low-fat, multigrain muffin with applesauce and an ounce of cheese
  • An English muffin with low-fat cheese melted on top, and a glass of orange juice
  • One half of a cinnamon-raisin bagel with peanut butter and banana slices
  • One half a cup of whole-grain cereal with banana slices and skim milk
  • A hard-boiled egg and whole-wheat toast
  • Protein shake with fresh berries and soy milk
  • Slow-cooked oatmeal topped with milk, cinnamon and raisins
  • For more quick and healthy ideas, browse the breakfast recipes at www.SparkRecipes.com.
Although I wasn’t in the mood to eat first thing in the morning, it didn’t take long for me to get used to eating breakfast every day. After only a few days, I noticed a big improvement in my productivity. I got so much more work done when I was wasn’t dragging myself through my morning routine, wishing I could crawl back into bed. And having a morning meal meant I wasn’t starving at lunchtime anymore, enabling me to make more sensible food choices that would help me reach my weight loss goals. It seems Mom was right again—breakfast really is the most important meal of the day!
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About The Author

Leanne Beattie Leanne Beattie
A freelance writer, marketing consultant and life coach, Leanne often writes about health and nutrition. See all of Leanne's articles.

Member Comments

  • I practice intermittent fasting, which means no breakfast and only eating in an 8 hour window every 24 hours. I eat a nutrient-dense full- fat foods. I drink bullet-proof coffee if I have breakfast, and a big breakfast is vegetables and protein. I won't touch soy milk, very unhealthy. - 5/19/2016 10:39:23 AM
  • MS_GODDESS
    I didn't grow up eating breakfast (my working mom always left when I was barely out of bed). Now I'm big on grabbing SOMETHING first thing in the morning, even if it's just a banana while I watch the morning news, and taking more to work if that's not substantial. My favorite though is simple - a scrambled egg, a slice of whole wheat toast, and a glass of milk. Then I'll have fruit as a mid-morning snack. - 4/18/2016 12:19:04 PM
  • I love starting the day with breakfast. It never fails me. Even when I don't have time I grab my fast food, which is a hard boiled egg, banana or apple. They are the fastest food ever! - 3/27/2016 6:26:35 PM
  • I never understood this as I nearly always ate breakfast. I am not sure why it isn't more the case now unless it has somewhat to do with working moms etc. - 12/27/2015 12:04:44 AM
  • In the beginning, I didn't eat much breakfast until I joined the military.. after that, I eat breakfast every day. I can't go a day without eating breakfast. - 11/25/2015 6:10:45 AM
  • Love the breakfast ideas. I always eat breakfast an hour after waking, but often don't know what to eat. Same ole same ole. I am going to print this out and cut out the ideas for my frig. Thanks! - 11/24/2015 4:53:04 PM
  • I cannot eat breakfast first thing in the morning because I am on 2 medications that require an empty stomach so take them with a full glass of water when I get up and 2 hours later eat a healthy breakfast - it seems to work for me. You have to follow whatever plan works for you! - 11/24/2015 10:37:56 AM
  • I enjoy eating a hearty breakfast with a variety of whole grains, fruits and nuts. - 11/2/2015 7:30:13 AM
  • My breakfast I love. Now I am retired hubby and I.
    I eat a good healthy breakfast with fruit as well and two pieces of brown bread. And my morning coffee.
    I eat the egg beaters just the white liquid after measuring my portion to microwave..

    I find I have the energy I want till noon. Other Breakfast mornings different choices.
    I have the energy.

    When I worked it was rush,rush and I never enjoyed and I took wrong choices. Mostly sweets as well as the coffee on the run. I worked with my friend who owned a hairdressers. So it was on the go and most time skipped lunches. How terrible.



    - 11/1/2015 7:07:24 PM
  • I plan my breakfast for each day. I cooked steel oats in my crock pot, enough for a week. I also make mini omelets in the muffin pans for several days. Have to eat breakfast, grouchy if I don't - 10/21/2015 9:47:32 AM
  • I can't run on an empty stomach, but a big breakfast would result in an upset stomach.

    Every morning my WW toast with PNB & OJ fuels my run. Afterwards I'll eat a mid morning snack. Then lunch, mid afternoon snack and dinner.

    Nearly 6 years of maintenance now, so this works for me. - 9/13/2015 3:05:11 PM
  • WAREAGLEFAN2
    Because I grew up allergic to several foods like milk and eggs, I limit my amount. In fact, I do not eat eggs at all unless they are used as a binder for cakes, pies, etc. I do not have much or an issue with drinking breakfast shakes; i.e., Special K Protein Shake. Besides eating foods like yogurt w/fruit, breakfast shakes, or oatmeal, are there any other options to having a healthy breakfast? I don't have time in the mornings to cook like everyone else. Additionally, I do like my bacon, sausage, biscuits, just to name a few. These items are high in calories but I do like to enjoy them once or twice a week; more so on the weekends. - 11/14/2014 4:44:49 PM
  • It is time to stop parroting the myth that the body goes into "starvation mode" if one does not eat breakfast. Studies have proven that "starvation mode" doesn't kick in until approx 60-72 hrs after fasting. Not only that, but the metabolism has a slight INCREASE when a meal is skipped! (See Mansell and Zauner's research.) As a scientist, I think looking at the original research is important. Not passing off Old Wive's Tales as facts also helps! Eat breakfast if you wish, but not because you are trying to ward off "starvation mode." See also the MN semi-starvation experiment and several peer-reviewed articles by George Cahill. Repeating a myth often does not make it fact. - 2/8/2014 10:41:13 AM
  • I love my breakfast. Weekdays breakfast is generally 1/2 cup raisin bran, skim milk, 1/2 cup OJ and a sliced banana. It's also my quiet time and the one meal I have complete control over meaning I don't have to take my DH's preferences into consideration since he's still asleep and doesn't want to eat b'fast. (He'd rather sleep, I let him). - 1/18/2014 10:20:35 PM
  • I've just been diagnosed with fasting hypoglycemia, and met with a registered dietician to discuss my diet. For folks with blood sugar challenges, eating breakfast is imperative to level out blood sugars. I feel SO much better now that I'm eating something for breakfast regularly that has both fiber and protein. I'm most definitely not a morning person and I doubt I ever will be, but I'm much more productive in the AM now that I'm eating breakfast. It doesn't have to be complicated, a bowl of oatmeal, apple with peanut butter or a high protein, low sugar breakfast shake, but I'd encourage non-breakfast eater to give it a try for a few weeks and see how your body responds. Not everyone necessarily needs to eat breakfast, but it's certainly been a dramatic change for me. So there's my n=1 study! :) - 1/18/2014 8:26:38 PM

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