The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.
Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.
Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- More strength and endurance to engage in physical activity
- Lower cholesterol levels
Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.
Breakfast Benefit: Weight Control
Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.
Another theory behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).
It's worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains -- not meals loaded with fat and calories.
Make Lean Protein Part of Your Breakfast
Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime.