Many people fail to consider is that the body awakes in an energy-deprived state. Depending on when dinner or the last evening snack was consumed, a person may have gone 10–15 hours without food. Normally, the body gets energy from fat and carbohydrates. Glucose, or sugar from carbohydrates, is needed to metabolize fat and is the exclusive fuel source for the brain and red blood cells. The liver’s stored glycogen supplies the body with glucose throughout the night.
Breakfast not only provides readily available calories for morning activity; it is also integral to obtaining essential nutrients. Protein is needed for muscle building and repair, as well as for other functions, including maintenance of hormones and enzymes.
Breakfast Choice:
Poor Breakfast Choices: doughnut or pastry; croissant; pancakes; white bagel; black coffee; sugary cereal with milk.
Better Breakfast Choices: muffin with extra fiber; breakfast/protein bar; whole-grain pancakes, easy on the syrup; whole-grain bagel; high-fiber cereal with added fruit and nuts plus milk.
Best Breakfast Choices: oatmeal or other hot-cooked grain cereal like Kashi® with added fruit and nuts; high-fiber, whole-grain cereal with milk, almond milk or soymilk, topped with fruit and nuts; whole-grain pancakes topped with unsweetened applesauce and fresh fruit; whole-grain toast topped with avocado, peanut butter or hummus; fruit with yogurt and coffee with milk or soymilk; regular or egg-white omelet with added vegetables or beans. I always recommend eggs as the perfect breakfast with a whole grain bagel or English muffin.
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