Do you have a Saturday morning breakfast ritual? My in-laws have gone to the same breakfast place with the same waitress for the past 25+ years. The waitress is on her second hip replacement (not kidding). Breakfast has become the most luxurious meal to me because anyone who has time from 7-10am to enjoy a sit down meal lives the high life in my opinion!
For those of you who have the luxury to sit down and enjoy a breakfast meal and for those of you who live more like me and try to force yourself to eat something around 5:30am just so you can function until lunch, let’s talk about breakfast. It is am important meal; don’t forget it (but not the ONLY important meal). It reminds your body that you like to feed it which allows your body to chill out on the fat storage thing it does all too well!
A poor breakfast can be just as bad as no breakfast. When I think poor breakfast, I think sugar and fat in excess (ie honeybuns, donuts, juice, fatty meats, poptarts, muffins, etc). When is it ever okay to eat a donut for dinner? Yet somehow we feel adequate with eating one for a breakfast, with coffee of course. Come on. An article is getting plenty of media attention right now because it shows how bacon can increase your risk of pancreatic cancer. This is rather silly, when was bacon ever good for you? Regular, large consumption of bacon will damage more hearts than pancreases guaranteed.
Use these guidelines and enjoy your regular breakfast ritual. Moderation – none of those foods mentioned in the “poor breakfast” section are in themselves killers but consumed alone, regularly, in excess are not good choices. Balance – include a good source of protein (ie egg, ham, low-fat cheese, peanut butter) and a good source of whole grains (ie oatmeal, whole grain bread) . Two food groups which can get left out of other meals but fit nicely into breakfast are dairy and fruit. When you design your meal with all the different elements, make sure your calories are appropriate for your needs!
One day, I will have a breakfast ritual, but until then, I hope “little Deb’s” hip replacement heals well!
My Personal "Go To" breakfast choices:
1. Once slice whole grain toast with peanut butter + glass of milk & banana
2. Oatmeal with blueberries and almonds made with skim milk instead of water.
3. Greek Yogurt with fiber rich cereal + banana or blueberries
4. Whole grain english muffin breakfast sandwich with 1 egg and 1 slice of low-fat cheese + side of fruit.
Nutrition from the dietitian
Blog of Abrea Nutrition.