Everyone Should Join the Breakfast Club
Written by Reese Dait, Fall 2021 Dining Diplomat
We’ve all heard the saying “Breakfast is the most important meal of the day.” Yet, in a time where intermittent fasting is such a popular diet trend, many people skip out on food when they first wake up. This can have several consequences throughout the day. Choosing a balanced breakfast can help us avoid the intense hunger that drives us to overeat at lunch or snack during the day.
Eating a meal at the beginning of the day also helps kick start the processes of metabolism and digestion. A healthy breakfast fuels the body with the energy it needs to carry out everyday activities. It is most important to note that glucose, a type of carbohydrate, fuels the brain with the energy it needs to survive and function. Skipping breakfast could lead to brain fog and trouble concentrating later in the day. Breakfast foods such as whole-grain bread, cereals, and fruits are fantastic sources of insoluble fiber and aid in digestive processes.
So what does a healthy breakfast look like? A healthy breakfast should contain foods representing each macronutrient. In other words, it should consist of carbohydrates, healthy fats, and some sort of protein. The convenient thing about breakfast is that it’s so easy to create either sweet or savory options that provide us with the energy and nutrients we need.
One of my favorite easy meals to make for breakfast is eggs. Just one large egg contains 6 grams of protein and there are tons of ways to prepare them. I recently discovered a love for pesto eggs, thanks to a TikTok trend. I like to add a spoonful of pesto to a skillet, then eggs or egg whites. Finally, I fold in some vegetables like tomatoes and spinach. When it comes to adding veggies to a dish, the more colors you can use, the better. This helps you get all of the essential vitamins and minerals you need to be healthy and happy. Pesto eggs taste great on a whole-wheat English muffin and keep me feeling full until lunchtime.
If I’m in the mood for something sweet, two of my go-to breakfasts are protein smoothies and overnight oats. With both of these options, the flavor combinations are endless. You can mix in whatever fruits or veggies you have available and then use ingredients such as almond butter, protein powder, honey, cacao powder, etc. to customize the flavor. Adding chia or hemp seeds boosts your omega-3 fatty acid consumption, which has been shown to have protective benefits against cardiovascular disease. If you’re busy like me, overnight oats and protein smoothies are great on-the-go meals. Both can be prepared a night or two in advance and then consumed during your commute to school or work.
There are many healthy options for breakfast on campus, too. You can build a balanced breakfast at our dining halls keeping in mind to include carbohydrates, fats, and proteins. In a rush? No worries! Whole wheat toast, peanut butter, banana slices, and a glass of milk only takes a few minutes to put together and you’ll be on your way. (Fountain’s peanut butter is the thing I miss the most about having a meal plan.) Using GrubHub, you can also place a pickup order for a breakfast sandwich at Starbucks or PCJ. If this post didn’t make you hungry for some breakfast food, I’m not sure what will. If you’re new to the breakfast club, I recommend trying it out one morning. I guarantee you’ll feel a difference in your energy levels and productivity throughout the day.