We hear a lot of talk about the importance of breakfast for kids before school—for better focus and learning. But what about adults? Does breakfast still matter?
A study from Ohio State University looked at surveys from more than 30,000 US adults. It turned out that 15% of the respondents skipped breakfast!
Also, people who skipped breakfast tended to miss out on key nutrients and never made up for those nutritional gaps throughout the day. People who skipped breakfast…
➡️ had lower daily intakes of fiber, vitamins A, D, and C, vitamins B1, B2, and B3, folate, calcium, magnesium, copper, and zinc than those who ate breakfast (that’s bad news for your bones, immunity, mood, and more!)
➡️ had an overall lower quality diet than those who ate breakfast (not surprising with all those missing nutrients!)
➡️ were more likely to eat more added sugars, carbs, and total fat over the day than those who ate breakfast (you think you’re saving on calories but it backfires!)
If you feel like you are rushed or don’t have time to eat breakfast, here are some quick ideas for you—all of which combine nutrient-rich foods with healthy fats and proteins.
🥚Hard-boiled eggs and berries
🍎 Apple slices and almond butter
🥣 Yogurt and a handful of nuts
🥑 Whole-grain toast with avocado
Breakfast can also be non-traditional! Vegetables with goat cheese and ground turkey, taco breakfast skillet, even leftovers, the possibilities are endless. Often meals can be made the night before for a quick yet nutritious meal, Such as quiches, egg bites and overnight oatmeal! Here is a client favorite for people on the go!
Tomato, Parsley and Chia Mini Egg White Bites:
- 1/2 cup Egg Whites
- 1 Tomato (small, diced, juices drained)
- 1/2 cup Parsley (chopped)
- 1 1/2 tsps Chia Seeds
- 1/4 tsp Sea Salt
Preheat the oven to 350ºF (175ºC).
- In a bowl, combine the egg whites, tomato, parsley, chia seeds, and salt.
- Scoop the mixture into lined (or greased) mini muffin cups. Bake for 20 minutes or until cooked through. Let cool before serving. Enjoy!
What do you think? Do you skip breakfast? Have I changed your mind?
Proceedings of the Nutrition Society , Volume 80 , Issue OCE1: Winter Conference Live 2020, 8–9 December 2020, Micronutrient malnutrition across the life course, sarcopenia and frailty , 2021 , E48. [link]