K-State Research and Extension

Why is breakfast so important?

By Kristin Penner

Breakfast= Break the fast

• Most important meal of the day.
  • Gives you energy to start the day
  • Linked to health benefits including weight control
• Weight Control
  • Studies show that breakfast eaters tend to weigh less than breakfast skippers
• Can help reduce hunger throughout the day
  • If you skip breakfast you usually eat more at lunch due to being so hungry
    • You ate supper @ 7pm-slept-skipped breakfast-lunch at 12noon = 17 hours of no food.
  • Must be a healthy breakfast containing protein and whole grains, not sugary cereals, or donuts.
  • Adding lean protein will help you fill fuller longer
  • Choosing the right foods
    • Should contain a variety of foods
      • Fruits, vegetables, whole grains, low-or-nonfat dairy, lean protein
        • Veggie omelet and piece of whole wheat toast
        • Whole wheat English muffin with low-fat cheese a scrambled egg and slice of tomato or lean ham
        • Smoothie made with fruit and low fat yogurt
        • Salmon on ½ whole grain bagel with light cream cheese
        • Whole grain cereal with fresh fruit and low fat milk
        • Oatmeal made with skim milk, raisins, and nuts
        • Low fat yogurt and piece of fresh fruit
        • Yogurt smoothie and breakfast bar
        • Hard boiled egg and banana

 

If you currently do not eat breakfast daily now is the time to start.   If you would like more information on healthy breakfast options email pennerkr@ksu.edu