Your tummy is rumbling by the time you get into the office and you’re impatiently waiting for lunchtime. Are you a notorious breakfast skipper?
Canadian nutritionists say breakfast is the most important meal of the day – it provides your body with fuel and revs up your metabolism, setting the tone for your appetite and cravings for the rest of your day.
“Breakfast skippers are more likely to be overweight and miss out on important nutrients like calcium. Research shows that people who skip breakfast tend to eat more calories later in the day. Often these aren’t healthy calories…they’re from snack foods,” warned Christy Brissette, a Toronto-based registered dietitian and president of 80 Twenty Nutrition.
Your breakfast determines your blood sugar levels, fat burning and energy, according to Kirstin Schell, a personal trainer, nutritionist and project manager at Goodlife Fitness. She’s been with the company for 15 years.
“If one starts by consuming lots of sugar in the morning – for example, a bowl of sugary cereal with skim milk – then it will create an energy roller coaster effect with lots of highs and lows,” she explained.
When you’re hungry again after gorging on bacon and white toast, it’s your blood sugar levels spiking and crashing.
Canadians have hectic mornings, but the experts promise that getting breakfast together in the morning isn’t a difficult task. Here’s what they say you should reach for when you’re putting together breakfast.
What makes a healthy breakfast?
A winning breakfast has four parts, according to Brissette and Schell.
Use these four components as building blocks when you’re putting together your breakfast.
Schell says there’s no specific need for a lot of carbohydrates unless you’re taking on physical training or a workout in the morning. If you do eat carbs, reach for the complex options that take longer to digest. They should also be packed with fibre or healthy fats, such as berries or avocados.
So what does a healthy breakfast look like?
The experts gave Global News a list of their favourite options for a healthy morning meal:
Don’t make your smoothies with ice cream, sorbet, or fruit juices and yogurts. Rely on spices like cinnamon to add flavour to your smoothies, oats and pancakes. Processed goods, like muffins, cereal, donuts and breakfast bars shouldn’t be eaten daily.
If you’re constantly strapped for time, pre-package your breakfasts. Smoothie ingredients can be portioned out into bags and frozen so they’re ready to throw into your blender in the morning, frittatas can be cooked ahead of time and oats assembled and refrigerated overnight.
(Graphic created by Earl Aspiras/Global News)
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