Breakfast, while being the most important meal of the day, is often the most underrated meal of the day! When working on modifying someone’s lifestyle, my first question is, “What is your typical breakfast?” The response that I usually receive often reflects how little time most people have to prepare breakfast in the morning, since many say they either have a cup of coffee or a bowl of cereal.
Although these two options are common, they illustrate extremely unhealthy options for breakfast.
1. A cup of coffee, while not necessarily the worst option, due to the benefits of intermittent fasting leaves most people wanting more. Most commonly after their cup of coffee, I see people picking up something convenient, such as a muffin, bagel, granola bar, or some other carbohydrate laden food item. This adds numerous empty calories plus introducing more added sugars into our “most important meal of the day!”
2. A bowl of cereal, often results in patients consuming excessive amounts of sugar and carbohydrates, without any real nutritional benefits. If the cereal is at least eaten with whole milk, or raw milk, there would be a minor nutritional benefit. However, since our nation is hooked on reduced-fat milk, there isn’t much in it that would necessarily help provide a satisfying breakfast.
The lack of quality nutrition in the morning had me thinking on my drive into work the other day. I found myself pressed for time and needed to satisfy my belly. I started looking around and I realized just how difficult getting a good wholesome breakfast can be. Every on the go breakfast restaurant will give you powdered eggs (SEE ABOVE or BELOW) or low-grade bacon, with some high glycemic index carbohydrates (ie: Biscuit, English Muffin, Toast, etc.) to go with these options. By no means is this a wholesome breakfast. When I say wholesome, I mean a breakfast packed full of good fats, proteins, and some complex carbohydrates through vegetables.
What I recommend for Breakfast (when time isn’t an issue):
2-3 Slices of good quality bacon: Great source of saturated fat and protein
3-4 organic free range eggs: Great source of Omega-3 Fatty Acids and protein.
-Please eat the yolks (All of the 13 micronutrients in eggs are found here!)
Half of an avocado- High in Monounsaturated Fatty Acids, especially oleic acid (MUFAs), and naturally low in sugar. Helps rid the body of “bad” low-density lipoprotein (LDL)
Fats, especially saturated fats, along with protein, help stabilize blood sugar throughout the day.
If you lead a hectic lifestyle and are on the go in the morning, or can’t make bacon and eggs, here is my advice. Get a dozen organic free-range eggs from the store, and on Sunday night (or any night you have time) put all dozen eggs in boiling water for 10 minutes. This gives you a dozen hard-boiled eggs for consumption throughout the week. These are great for on the go in the morning!! Unsweetened full fat yogurt is another option for the on the go individual. This not only gives you plenty of active cultures for a healthy gut microbiome, but is full of good protein and fat.
Remember as the Abraham Lincoln once said, “In the end, it’s not the years in your life that count. It is the life in your years!