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
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