Build a Better Breakfast

We've all heard the saying, right? "Breakfast is the most important meal of the day." Despite hearing that over and over, many people skip breakfast. Some of the common reasons I hear: "No time to eat," "I don't like breakfast foods," and "I'm trying to cut back on calories." Nevertheless, breakfast is the healthful way to begin the day -- for children, adults, and our patients.

Here are some of the benefits of breakfast.

• Breaks the fast: When we wake up, we typically have gone at least eight hours without eating. Our bodies need a fresh supply of energy for mental work and physical activity.
• Important for learning: Schoolchildren who eat breakfast have been found to do better on math and reading tests than those who don't, and they have fewer sick days.
• Healthier weight: The National Weight Control Registry found that 78 percent of people who lose weight and keep it off eat breakfast daily.
• Better nutrient intake: Skipping meals can lead to missed nutrients that may not be made up for later in the day. Breakfast eaters tend to have a higher vitamin and mineral intake.

Choose wisely
If breakfast mainly consists of fruit, fruit juice, sugary cereals, or pastries, a quick rise in glucose levels will occur for about an hour, followed by a rapid decline in glucose levels (and energy level) -- the midmorning crash. A mix of protein, carbohydrates, and healthy fats will help maintain blood glucose levels, keep energy levels up, and delay hunger.

Here are some food suggestions.

• Yogurt with fruit or nuts: Try Greek yogurt for more protein. I often recommend Greek yogurt to oncology patients who can't or don't want to eat animal protein. It is strained, so it has more protein than regular yogurt. I like the thicker consistency, too.
• Tortilla wraps: Put some scrambled eggs with peppers and cheese in a whole wheat tortilla. These can even be made ahead of time and then reheated. They're great for those who are rushed in the morning.
• High-fiber cereal and milk: The fiber will help slow the glucose response and keep you fuller longer.
• Smoothie: Try mixing frozen fruit with milk (or milk and yogurt) in a blender. My personal favorite combines a frozen banana with milk and a tablespoon or two of natural peanut butter.
• Oatmeal: You can top it with some fresh fruit (such as blueberries) and a tablespoon or two of chopped nuts.
• Whole-grain waffles: Try them with nut butter and fresh fruit.
• Leftovers: Breakfast can be any food you like, not just typical breakfast foods. Leftover brown rice mixed with black beans and a cup of milk would make a good breakfast. Or even a slice of pizza or cup of soup!

What are your quick breakfast faves?