Is Breakfast Important? You Bet It Is
For years, nutrition experts have said that a healthy breakfast is a key start to the day. Not only do we think and perform better on the job, they tell us, it supports our well-being in many other ways. And the research shows that there are good reasons to eat breakfast.
Fuel and Nutrition
The basic formula for breakfast: Pair carbs with proteins. The carbs give your body energy to get started and your brain the fuel it needs to take on the day. Protein gives you staying power and helps you feel full until your next meal. It can be as simple as a combo of:
- Whole-grain cereals or bread for carbs
- Low-fat milk, yogurt, or cottage cheese for protein
- Fresh fruit or veggies, again for the carbs
- Nuts or legumes for even more protein
The most common mistake we make is not enough protein at breakfast. Adults need 20-30 grams of protein in the morning, which varies by gender and how active you are, to keep up our muscle mass and metabolism. That translates into a 6- to 8-ounce portion of Greek yogurt with a couple of spoonfuls of flaxseed, or an egg and a few links of turkey sausage.