Benefits of Breakfast

Need an energy boost? Breakfast is the most important meal of the day because it replenishes our depleted energy stores and keeps our metabolism running. Skipping breakfast or not eating enough tells our body to conserve energy, slow down our

metabolism and burn fewer calories throughout the day. This is why people who skip breakfast are more likely to be overweight than breakfast eaters.

New studies are revealing even more evidence of how

important breakfast is as it relates to metabolic function. When skipping breakfast study participants produced 39% more

insulin and had higher blood sugar levels later in the day as a result. Concerns over regularly skipping breakfast might lead to chronic insulin resistance, a major risk factor for type 2

diabetes.

To keep your blood sugar stable and to kick start your energy select fiber and protein rich foods for breakfast that provide about 20-35% of your total daily calories. For someone

targeting 1600 calories per day that is 320 calorie breakfast. For someone targeting 2000 calories per day that is 400 calorie breakfast. Below are some ideas:

· Whole grain English muffin topped with 1 tbs peanut butter and 1/2 sliced banana (285 calories)

· 6 ounces nonfat plain Greek yogurt topped with 3/4 cup blueberries and 2 tbs slivered almonds (240 calories)

· 1 slice whole grain toast topped with 1/4 mashed   avocado, 1 poached egg, and hot sauce (255 calories)

· 1/2 cup egg whites mixed with spinach, tomato, and onions served with 1 slice whole grain toast topped with 1 tbs peanut butter and 1 cup of melon (350 calories)

· 1/2 cup dried oats cooked with 1 cup skim milk, 1 chopped apple, 2 tbs chopped walnuts, and cinnamon powder (415 calories)