19 Sep Breakfast: To Eat or Not to Eat, A NYC Nutritionist Considers the Breakfast Debate
Many feel that we’ve been duped. We know the phrase, “Breakfast is the most important meal of the day,” was a brilliant marketing tactic by James Caleb Jackson and John Harvey Kellogg to sell … cereal. Certainly, there weren’t studies to back the claim. But were they, perhaps right?
Breakfast continues to be a heated issue. We have the breakfasters and the non-breakfasters, and few are prepared to cross the aisle and concede that both might have some very valid science-backed reasoning.
- According to Harvard Health, many studies have tied eating a healthy breakfast to a lower risk of cardiovascular disease. That said, Harvard Health questions whether breakfast has something to do with it or whether the breakfasters, perhaps, have healthier eating habits.
- Harvard Health also reports that a healthy breakfast is tied to a healthier weight. But, is this coincidence, going back to the idea that those who eat healthy breakfasts have healthier eating habits?
- In a study of over 30,000 people (which is a good study size), non-breakfasters regularly miss out on key nutrients.
- Harvard Health contributor, Monica Tello MD, MPH, writes about 13 studies that show that breakfasters gain more weight than non-breakfasters and consume an average of 260 calories more/day.
Even the science is confusing. Diet fads, nutrition trends (remember the Kale craze), and influencers push quick fixes. It’s important to understand nutrition is a science, and there is no one-size-fits-all fix.
There are so many things to consider when analyzing a person’s health, including diet quality, activity levels, genetics, wellness factors, resting metabolic rate, and more. For those struggling with a metabolic medical problem like Type 2 diabetes, not eating breakfast and considering intermittent fasting (IF) might be a great way to reverse or manage symptoms of your disease. But this diet plan isn’t for everybody, and its effects on sustainable weight loss are inconclusive.
It’s not only when and what but how we eat that makes a difference. Do you listen to your body’s hunger and fullness cues? Do you snack while watching TV or working? Do you wait until you’re super hungry and then, perhaps, overeat?
Finally, note that the no-breakfasters apply only to adults. Children and teenagers need to eat a healthy breakfast. This is why meal plans at schools are critical for children and teens. Breakfast has an impact on academics, brain function, and wellness.
So, whether you fall into the breakfaster or non-breakfaster category, all of us struggle with ways to keep things creative and healthy on a budget. Here are six healthy and easy-to-prepare breakfast ideas (that are perfect for lunch or an afternoon snack) that are quick for busy mornings:
- Greek Yogurt Parfait: Layer Greek yogurt with granola, fresh fruits (such as berries, sliced bananas, or diced mango), and a drizzle of honey. This provides a good balance of protein, fiber, and vitamins.
- Overnight Oats: Prepare overnight oats by combining rolled oats with your choice of milk (dairy or plant-based), a touch of honey or maple syrup, and a variety of mix-ins like chia seeds, nuts, and dried fruits. Refrigerate the mixture overnight, and it’s ready to eat in the morning. You can also add fresh fruit on top for extra flavor and nutrition.
- Whole Grain Toast with Nut Butter: Top whole grain toast with almond butter, peanut butter, or any nut butter your child prefers. Add banana slices or apple slices for added crunch and natural sweetness. This option is quick and provides healthy fats, protein, and carbohydrates.
- Smoothie Bowl: Blend together your favorite fruits (such as berries, banana, and mango) with some spinach or kale, a scoop of protein powder or Greek yogurt, and a liquid of choice (water, milk, or a dairy-free alternative). Pour the smoothie into a bowl and top with granola, nuts, seeds, and additional fruit for texture and added nutrients.
- Egg Muffins: Make mini egg muffins by whisking eggs and your favorite veggies (bell peppers, spinach, tomatoes, etc.). Pour the mixture into greased muffin tins and bake until set. These muffins can be prepared in advance and reheated quickly in the morning for a protein-packed breakfast.
- Breakfast Tacos: Pile your favorite corn tortillas with chorizo (or your favorite protein, vegetarian or not), scrambled eggs, fried potatoes, pickled onions, and black beans. Top with sliced avocado and drizzle with lemon. Yummy!
Sorry Mr. Kellogg, but we’re going to have to shelve your cereals. A healthy breakfast includes a mix of protein, fiber, and healthy fats. These breakfast ideas are not only nutritious but also can be customized based on your preferences and dietary restrictions.