We have all heard our mothers talk to us about the importance of breakfast. I am sure you heard the same thing I did, how it was the most important meal of the day. And Mom was right. But even she didn’t realize how important it truly was. Obesity statistics in this country are out of control. (1) One of the most common denominators of those who are obese is that they skip breakfast! (2) So with the importance of breakfast established, what kind of breakfast should you have? Obviously, Krispy Kreme donuts are out. And you definitely should eat breakfast at home. Without a doubt, you will consume fewer calories at home.

But what is your breakfast? A protein-based breakfast will help you to add muscle. At the same time, added fiber will fill your stomach. You’ll feel full longer. This means you won’t consume excessive calories later in the day. But the problem is that most people generally don’t have a lot of time in the morning. They barely have time to get ready for work and their kids ready for school. They run out the door. With that in mind, I have two specific ideas that will take about 3 minutes to make. This will get you started on a day of healthy eating.

The Importance Of Breakfast: Oatmeal

The first idea is oatmeal. Now, don’t groan. You may have hated it as a kid. Never fear, I am going to tell you how to make great-tasting oatmeal. Go buy the Quaker Oat Weight Control Maple and Brown Sugar variety. This has 7g of protein, 5g of fiber, and only 1g of sugar. Add a tablespoon of all-natural peanut butter to it and microwave with 2/3 cup of water. Then add one handful of almonds and one handful of blueberries. What you are left with is a 350-calorie powerhouse that will give you everything you need to start your day right…

• High amounts of protein to build muscle.
• Adequate levels of carbohydrates to give you the energy you need to start your day.
• Good levels of the good, healthy fats for heart health.
• And plenty of fiber to keep your stomach full so that you don’t eat as much throughout the day.

The Importance Of Breakfast: Whey Protein

The other is a Whey Protein shake. Most varieties of whey protein will give you 20g of protein per serving. This makes it an ideal way to start the day. I add 2 scoops of protein powder (vanilla or chocolate), 4 oz. of organic chocolate milk and 12 oz. of water. You end up with a shake that either tastes like a chocolate milkshake. If you use the vanilla powder, a great-tasting black-and-white shake.

The Importance Of Breakfast: Fast Food Options

But what if you truly don’t have the time and are one of these people who get their breakfast on the go. Here are a few tips for you:

• McDonald’s has 2 good choices for you in the morning. There was a recent addition to McDonald’s Breakfast Menu, the Fruit and Maple Oatmeal. It features cranberries, diced apples and raisins with a touch of brown sugar. It doesn’t taste quite as good as the oatmeal I create at home. But I can tell you that it is good and most importantly the fiber from the oats will help to fill you up. You won’t eat as much throughout the day. The other recommendation I can make is the Egg McMuffin. You get protein from the egg and well as Canadian bacon with this breakfast stable. And at 300 calories with 18g of protein, there are far worse ways to start your day. So if you are starting your day and unable to get breakfast at home, these are two options to consider.
• Are you ordering at a deli or bagel shop? Make sure you order something like an egg white sandwich with turkey on whole wheat or multi-grain roll. Adding the yolk from the egg as well as sausage or bacon is not going to help your waistline at all.

And I did want to bring up one last option for you. Consider bringing one of the Jimmy Dean variety of breakfast sandwiches and having it at work, if possible. Some Jimmy Dean sandwiches that feature egg whites instead of whole eggs. They also have turkey sausage and a whole wheat roll. They’re ½ the calories and 1/3 less fat than the typical McDonald’s breakfast sandwich. Plus, they will be cheaper for you as well.

By Tony Rovere

1. http://www.cdc.gov/obesity/data/trends.html
2. http://www.futurity.org/health-medicine/teen-moms-beat-obesity-with-breakfast/