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From when I was a child, I kept hearing the same words over and over, "Part of this complete breakfast". Now I'm an adult and have just recently truly paid attention to those words. I used to be one to skip breakfast altogether, but can't anymore as I'm now working out at the gym. I've got to thinking, "What IS a complete breakfast?"
I thought I would share what I have found to work for me, for someone who gets up and never has time to stay and eat, but goes to work. A complete breakfast should have three of the four food groups and about 300 calories (a bowl of fiber-rich cereal with milk and a banana is an example of a complete breakfast). Ideally, there should be protein and fibre in the breakfast. These slow sugar release from foods so that you feel fuller longer. Recommended daily intake (RDI) for fibre is 30 grams. So it's great to eat whole grain breads and fiber-rich cereals in the morning to meet this RDI. Another thing to look for in a complete breakfast is calcium (to keep up bone density/mass).
To get the benefits a breakfast offers, you don't have to eat as soon as you wake up. Just make sure you eat within two hours of getting up. As I personally am out the door right when I get up, I have my own grocery cupboard at work, consisting of (and matching 3 out of 4 food groups):
As for me, I can definitely vouch that I have more energy throughout the day just by eating the breakfast I mentioned above. I would recommend anyone who argues to at least test it out for a month. You WILL see a difference in your energy and your mood.
By Kevin from Calgary, Alberta, Canada
By
05/17/2010
Yes! Absolutely correct-breakfast in the morning does give all those benefits. Eating every 2-3 hours also means consistent mood and cravings throughout the day.
By
03/23/2007
UPDATE
what's REALLY interesting is that since i posted this, i've noticed that my ENTIRE diet has modified itself, despite what i would believe my body wants. just doing this has made my body request additional sustinence. with a regular breakfast as above, i now NEED lunch at 12:00p, my body now requests a picker-upper at about 3:00p (which i have begun eating Special K bars --- uber yummy!), regular supper around 6:00p (which i've notice i'm eating smaller portions), and a final bodily request for sustinence around 10:00p (which i am starting to habit with cereal --- Kellogg's Turboz -> uber healthy! ... at least according to the nutritional charts i compare in the cereal isle).
by this new unbeknownst diet that just evolved due to putting breakfast in my day, i've slowly noticed my fitness improve, my body more cut (i currently go to the gym as i have before, but i seem to look more "defined" now), my step a bit bouncier.
i can't help but restate the obvious fact.... EAT HEALTHY!!! strangely enough, it's not as expensive as you think. i know that cuz i'm STILL "stingy" with money.....
c'mon! take the 30-day challenge. if you do, PLEASE come back and reply on what you've found so i know i'm not just blowing it out my hole thinking it's all psychosomatic! lol...
By Laure (Guest Post)
02/17/2007
Good for you Kevin - you are absolutely correct! And for all of those people trying to lose weight, eating regularly absolutely boosts your metabolism. Ideally, we should all eat 5-6 small meals per day, but since this is not always practical, at least 3 per day is a good start. How do I know this? I am a Registered Dietitian (ie, a nutritionist with real credentials, starting with a 4-year college degree in nutrition).
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