Back to school Breakfast

One thing comes to mind when I think about September, and that is back to school season.

This month tends to be a very busy time of year for families and students. Early and hectic mornings to get to school on time can cause issues with having a well balanced breakfast. It is essential to nourish your body after fasting for a whole night of sleeping to jump start your daily activities. Convenience is a priority for the typical American, and without proper planning, it can cause a lack of nutritional meals or not eating at all. Extensive research has shown the effects of skipping breakfast versus consistently having healthy breakfast options.



A well balanced and nutritious breakfast includes all three macronutrients of carbohydrates, protein, and fat. Eating a fibrous and protein dense breakfast, at least five grams each, helps keep your body energized and fuller longer. It is harder for your body to break down food when it is fibrous, which is why fibrous breakfasts hold your hunger over to lunch time. Including a little bit of healthy fat, such as peanut butter or chia seeds, will also help with the duration of satiety. It is also important to include complex carbohydrates such as fruit because it will slowly release energy. White breads and refined sugars release too much glucose into the blood in a short amount of time, causing less sustained energy and satiety. Some great combinations that incorporates all of these aspects are egg bake with hashbrowns and greek yogurt with peanut butter and fruit. https://www.webmd.com/food-recipes/features/healthy-breakfast-ideas-and-recipes#1



According to the European Journal of Clinical Nutrition, studies have shown a positive relationship between high BMI and breakfast skipping. This study shows that when parents skip meals, children tend to skip their meals as well. Not having breakfast can cause a dysregulated metabolism, leading to a decline in overall health. People who tend to skip breakfast statistically have a higher chance of using alcohol, tobacco, and living a sedentary lifestyle. This article stressed the importance of adults eating something at every meal time and thereby leading by example for their children to promote a healthy lifestyle. https://www.nature.com/articles/1601618


Another study was done through a survey with about 10,000 subjects involved. This study showed that about 23 percent of children and 25 percent of adolescence skipped breakfast. Again, this study showed a positive relationship between a high BMI and skipping breakfast. This study also stressed that not only does the tendency of breakfast skippers gain access body fat, but also tends to be less nourished. In conclusion, this article promotes meal consumption early in the morning to maximize health benefits. https://www.sciencedirect.com/science/article/pii/S0002822310002439


Not only can consistently skipping breakfast affect your physical health, but it can also affect your mental health. A study done by the International Journal of Food Sciences and Nutrition showed a positive relationship between healthy mental well being and consistent breakfast consumption. Consumption of a high nutrient breakfast, especially carbohydrates, helps boost energy and carries out throughout the day.

https://www.tandfonline.com/doi/abs/10.3109/09637489809089415


With being a college student, I am guilty of skipping breakfast on those occasional busy mornings, running late for class. Giving yourself enough time to make a well balanced breakfast in the morning is essential for maximizing all of the health benefits associated with consuming breakfast. Some convenient well balanced breakfasts I enjoy are overnight oats, chia seed pudding, and smoothies. My favorite overnight oats recipe is mixing peanut butter, oats, bananas, and milk, putting it in the refrigerator, and eating it in the morning. I also tend to freeze a measured amount fruit and blend it in the morning with some milk for a refreshing smoothie! Any of these recipes are great habits to incorporate to bettering a healthy nutritious lifestyle.

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